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

Weight per 300 calories

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

Raw California Red Kidney Beans have 2.5 times more energy per unit of mass than Fat-free French Salad Dressing, which is high in comparison to other foods. Fat-free French Salad Dressing having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw California Red Kidney Beans contain 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, 11.3 times more Vitamin B9 and more Vitamin C than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Fat-free French Salad Dressing has 1.6 times more Selenium, 193.9 times more Sodium and 13.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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.

Comparison of macro-nutrients per 300 calories:

• Fat-free French Salad Dressing has 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Omega 3, 4.5 times more Fiber and 48.7 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Fat-free French Salad Dressing as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.