Comparing Nutrients in 300 calories Royal Red Kidney Beans VS Sweet and Sour Salad Dressing

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• Sweet and Sour Salad Dressing: 2000g

Royal Red Kidney Beans have 21.9 times more energy per 100g than Sweet and Sour Salad Dressing. It has high energy density when compared to other foods. Sweet and Sour Salad Dressing having very low energy density.

Discover which food has more nutrients per 300 calories - Royal Red Kidney Beans or Sweet and Sour Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Sweet and Sour Salad Dressing	3%	0%	97%

Macro Nutrients

	Royal Red Kidney Beans	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	102% 74g	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	59.8% 22.7g	0% 0g	38g per day for Men 19-50 years
Protein	41.2% 23g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	15.4% 0.2mg	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	89.6% 358μg	10% 40μg	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	4.56% 4.1mg	180% 162mg	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	341% 51.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	660% 792μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Calcium	12% 119mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	22.2% 0.2mg	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	99% 7.93mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	52% 1.2mg	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	53% 370mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	277% 4160mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.29% 11g	51.7% 1914g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Sweet And Sour Salad Dressing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Royal Red Kidney Beans or Sweet and Sour Salad Dressing?

Lets compare vitamin content per 300 calories of Royal Red Kidney Beans vs Sweet and Sour Salad Dressing:

• 300 calories of Royal Red Kidney Beans have 1.8 times more Vitamin B1, more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 9 times more Vitamin B9 than Sweet and Sour Salad Dressing.
• While 300 kcal of Sweet and Sour Salad Dressing contain 39.5 times more Vitamin C than Raw Royal Red Kidney Beans.
• 300 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of Sweet and Sour Salad Dressing have insufficient amounts of Vitamin B2
• Both Raw Royal Red Kidney Beans as well as Sweet and Sour Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Royal Red Kidney Beans vs Sweet and Sour Salad Dressing:

• 300 calories of Royal Red Kidney Beans have 1.5 times more Calcium, 4.6 times more Copper, 9.9 times more Iron, 2.1 times more Magnesium, 6.2 times more Phosphorus, 1.9 times more Potassium and 6.1 times more Zinc than Sweet and Sour Salad Dressing.
• While 300 kcal of Sweet and Sour Salad Dressing contain 11 times more Selenium, 350.9 times more Sodium and 176.4 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Sweet and Sour Salad Dressing contain similar levels of Manganese per 300 calories.
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Sweet and Sour Salad Dressing lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have more Omega 3, more Fiber and 11.5 times more Protein than Sweet and Sour Salad Dressing.
• While 300 kcal of Sweet and Sour Salad Dressing contain 1.4 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Sweet and Sour Salad Dressing offer comparable quantities of Energy per 300 calories.
• 300 calories of Sweet and Sour Salad Dressing provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Royal Red Kidney Beans as well as Sweet and Sour Salad Dressing provide inadequate amounts of Omega 6 in 300 calories.