Comparing Nutrients in 300 calories Boiled Kidney Beans VS Light Mayonnaise-type Salad Dressing

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Light Mayonnaise-type Salad Dressing: 190g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Light Mayonnaise-type Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Boiled Kidney Beans	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	78.2% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	55.5% 9.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	24% 31g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	17.5% 12.7g	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	39.8% 15g	0% 0g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.42% 3.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	0.047% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	1.3% 0.017mg	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	76.8% 307μg	2.85% 11.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.16% 0.076μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	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	0.47% 0.071mg	9.1% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	0.95% 9.5mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	3.16% 0.028mg	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	65.6% 5.24mg	2.85% 0.23mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	0.9% 3.8mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	46.6% 326mg	3.53% 24.7mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	2% 68.4mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	105% 1582mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	4.27% 158g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Light Mayonnaise-type Salad Dressing:

• Boiled All Types Kidney Beans have 19.9 times more Vitamin B1, 2.4 times more Vitamin B2, 179.8 times more Vitamin B3, 16.6 times more Vitamin B6, 27 times more Vitamin B9 and more Vitamin C than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains more Vitamin B12, 19.3 times more Vitamin E and 1.9 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Light Mayonnaise-type Salad Dressing:

• Boiled All Types Kidney Beans have 8.7 times more Calcium, 17.9 times more Copper, 23 times more Iron, 26.1 times more Magnesium, 13.2 times more Phosphorus, 14 times more Potassium, 3.4 times more Selenium and 17.8 times more Zinc than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 669.6 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Light Mayonnaise-type Salad Dressing have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 1.7 times more Carbohydrate, more Fiber and 16.6 times more Protein than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 16.1 times more Fat, 16.3 times more Saturated Fat, 3.1 times more Omega 3, 37 times more Omega 6 and 16.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Light Mayonnaise-type Salad Dressing have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.