Comparing Nutrients in 300 calories California Red Kidney Beans VS Fat-free French Salad Dressing

Weight per 300 calories

• California Red Kidney Beans: 91g
• Fat-free French Salad Dressing: 227g

California Red Kidney Beans have 2.5 times more energy per 100g than Fat-free French Salad Dressing. It has high energy density when compared to other foods. Fat-free French Salad Dressing having average energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Fat-free French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	California Red Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	56% 73g	130g per day for Men 19-50 years
Sugars	NA	51.6% 37.4g	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	16% 11.5g	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	% 10.6g	g per day for Men 19-50 years
Sucrose	NA	% 12.5g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	13% 5g	38g per day for Men 19-50 years
Protein	39.6% 22g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.55% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	1.6% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	0.091% 0.005mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.5% 358μg	7.95% 32μg	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	4.55% 4.1mg	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	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	17.7% 177mg	1.14% 11.4mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	30.6% 0.28mg	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	106% 8.5mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	1.62% 6.8mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	2.37% 0.055mg	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	52.6% 368mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	129% 1939mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	2.07% 0.23mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	4% 148g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Fat-free French Salad Dressing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Fat-free French Salad Dressing?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Fat-free French Salad Dressing:

• 300 calories of California Red Kidney Beans have 19.2 times more Vitamin B1, 3.4 times more Vitamin B2, 7.4 times more Vitamin B3, 156 times more Vitamin B5, more Vitamin B6 and 11.3 times more Vitamin B9 than Fat-free French Salad Dressing.
• 300 calories of Fat-free French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Raw California Red Kidney Beans as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Fat-free French Salad Dressing:

• 300 calories of California Red Kidney Beans have 15.6 times more Calcium, 3.6 times more Copper, 6.4 times more Iron, 21.3 times more Magnesium, 16.7 times more Manganese, more Phosphorus, 7.1 times more Potassium and 10.2 times more Zinc than Fat-free French Salad Dressing.
• While 300 kcal of Fat-free French Salad Dressing contain 1.6 times more Selenium and 193.9 times more Sodium than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Fat-free French Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 4.5 times more Fiber and 48.7 times more Protein than Fat-free French Salad Dressing.
• While 300 kcal of Fat-free French Salad Dressing contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fat-free French Salad Dressing offer comparable quantities of Energy per 300 calories.
• 300 calories of Fat-free French Salad Dressing provide inadequate amounts of Protein
• Both Raw California Red Kidney Beans as well as Fat-free French Salad Dressing provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.