Comparing Nutrients in 1 pound Fat-free French Salad Dressing VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Fat-free French Salad Dressing	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	20.6% 599kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	79.6% 103g	130g per day for Men 19-50 years
Sugars	103% 74.6g	2% 1.45g	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	31.6% 23g	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	% 21.2g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	76.4% 29g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.18% 0.51mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.18% 0.009mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	42% 0.54mg	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	16% 63.5μg	147% 590μg	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	0% 0mg	6.05% 5.44mg	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	0.6% 0.091mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	109% 0.98mg	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	33% 2.63mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	85% 1.95mg	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	0% 0mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	258% 3869mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	7.97% 295g	8.2% 304g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans contain 14.5 times more Vitamin B1, 2.2 times more Vitamin B2, 5.2 times more Vitamin B3, 110 times more Vitamin B5, more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C and 84 times more Vitamin K than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Fat-free French Salad Dressing vs Boiled Kidney Beans:

• Fat-free French Salad Dressing has 1.8 times more Selenium and 853 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 14 times more Magnesium, 17.9 times more Manganese, more Phosphorus, 4.8 times more Potassium and 10 times more Zinc than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Boiled All Types Kidney Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fat-free French Salad Dressing has 1.4 times more Carbohydrate and 51.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.4 times more Omega 3, 2.9 times more Fiber and 43.4 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Boiled All Types Kidney Beans have similar amounts of Energy per 1 lb.
• Both Fat-free French Salad Dressing as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.