Comparing Nutrients in 1 pound Boiled Kidney Beans VS Commercial French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Commercial French Salad Dressing	1%	82%	17%

Macro Nutrients

	Boiled Kidney Beans	Commercial French Salad Dressing	Recommended Dietary Allowance
Energy	20% 576kcal	65.5% 1901kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	183% 177g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	86.4% 27.6g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	816% 13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	535% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	65.6% 85.2g	130g per day for Men 19-50 years
Sugars	2% 1.45g	109% 79g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	38.5% 28g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 29.8g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	76.4% 29g	28.6% 11g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	7.05% 3.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Commercial French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	147% 590μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	459% 551μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	16% 159mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	10% 0.091mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	126% 10mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	7.5% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	89.4% 626mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	200% 2998mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	8.2% 304g	4.82% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Commercial French Salad Dressing:

• Boiled All Types Kidney Beans have 4.2 times more Vitamin B1, 2.5 times more Vitamin B3, 2.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains more Vitamin A, more Vitamin B12, 166.7 times more Vitamin E and 14.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Commercial French Salad Dressing have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Commercial French Salad Dressing have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Commercial French Salad Dressing:

• Boiled All Types Kidney Beans have 1.3 times more Calcium, 10.8 times more Copper, 6.9 times more Iron, 6 times more Magnesium, 11.3 times more Manganese, 5.5 times more Phosphorus, 3.8 times more Potassium, more Selenium, 8.3 times more Zinc and 1.7 times more Water than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 661 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.2 times more Carbohydrate, 2.7 times more Fiber and 10 times more Protein than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 3.3 times more Energy, 78.1 times more Fat, 83.5 times more Saturated Fat, 16.9 times more Omega 3, 185.6 times more Omega 6 and 54.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Commercial French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.