Comparing Nutrients in 1 pound Boiled Kidney Beans VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Boiled Kidney Beans	Russian Salad Dressing	Recommended Dietary Allowance
Energy	20% 576kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	122% 119g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	34% 11g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	494% 7.9g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	349% 59.4g	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	111% 145g	130g per day for Men 19-50 years
Sugars	2% 1.45g	111% 80g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	34% 0.44mg	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	5.67% 22.7μg	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	30.2% 27.2mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	203% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	16% 159mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	29.2% 0.26mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	12.4% 0.29mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	343% 5139mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	4.72% 175g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 5.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B6 and 26 times more Vitamin B9 than Russian Salad Dressing.
• While Russian Salad Dressing contains more Vitamin A, 1.8 times more Vitamin B5, 5 times more Vitamin C, 110.7 times more Vitamin E and 6.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Russian Salad Dressing have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 3.7 times more Copper, 3.7 times more Iron, 4.2 times more Magnesium, 6.8 times more Manganese, 6.9 times more Phosphorus, 2.3 times more Potassium, 4.5 times more Zinc and 1.7 times more Water than Russian Salad Dressing.
• While Russian Salad Dressing contains 1.5 times more Selenium and 1133 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 9.1 times more Fiber and 12.6 times more Protein than Russian Salad Dressing.
• While Russian Salad Dressing contains 2.8 times more Energy, 52.4 times more Fat, 32.7 times more Saturated Fat, 10.2 times more Omega 3, 121.2 times more Omega 6, 1.4 times more Carbohydrate and 55.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Russian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.