Comparing Nutrients in 1 pound Boiled Kidney Beans VS Commercial French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Commercial French Salad Dressing no Salt	1%	86%	13%

Macro Nutrients

	Boiled Kidney Beans	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	20% 576kcal	71.8% 2082kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	210% 203g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	776% 12.4g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	488% 83g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	2% 1.45g	100% 72.3g	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	33.5% 24.3g	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	% 30.4g	g per day for Men 19-50 years
Sucrose	NA	% 17.6g	g per day for Men 19-50 years
Fiber	76.4% 29g	0% 0g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Commercial French Salad Dressing no Salt	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	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	125% 18.7mg	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 no Salt	Recommended Dietary Allowance
Calcium	16% 159mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	0% 0mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	4.14% 0.095mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	8.94% 304mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	4.5% 166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Commercial French Salad Dressing no Salt:

• Boiled All Types Kidney Beans have 8.4 times more Vitamin B1, 3.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains more Vitamin A, 137.3 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 no Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Commercial French Salad Dressing no Salt:

• Boiled All Types Kidney Beans have 1.5 times more Calcium, more Copper, 2.8 times more Iron, 8.4 times more Magnesium, 20.5 times more Manganese, 7.3 times more Phosphorus, 6 times more Potassium, more Selenium, 3.4 times more Zinc and 1.8 times more Water than Commercial French Salad Dressing no Salt.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.5 times more Carbohydrate, more Fiber and 11.3 times more Protein than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 3.6 times more Energy, 89.6 times more Fat, 77.4 times more Saturated Fat, 16.1 times more Omega 3, 169.4 times more Omega 6 and 49.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Commercial French Salad Dressing no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.