Comparing Nutrients in 300 calories Reduced Fat Commercial Italian Salad Dressing VS Canned Kidney Beans

Weight per 300 calories

• Reduced Fat Commercial Italian Salad Dressing: 294g
• Canned Kidney Beans: 357g

Reduced Fat Commercial Italian Salad Dressing has 1.2 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Reduced Fat Commercial Italian Salad Dressing or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Reduced Fat Commercial Italian Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.6g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	84% 1.35g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	48% 8.16g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	40% 51.8g	130g per day for Men 19-50 years
Sugars	37% 27g	9.1% 6.6g	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	20.5% 15g	0% 0g	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	% 10.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.68g	% 6.6g	g per day for Men 19-50 years
Fiber	0% 0g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.94% 0.035mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.8% 0.024mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	20.3% 0.26mg	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	2.2% 8.82μg	32% 129μg	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	4.76% 4.3mg	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	84% 12.6mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.8μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.4% 44mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	53.6% 0.48mg	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	9.2% 0.74mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	26% 0.6mg	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	5.04% 35.3mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	8.56% 4.7μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	175% 2621mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	6.37% 236g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Reduced Fat Commercial Italian Salad Dressing vs Canned Kidney Beans:

• Reduced Fat Commercial Italian Salad Dressing has 176.2 times more Vitamin E and 2.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.7 times more Vitamin B1, 7.7 times more Vitamin B2, 5.3 times more Vitamin B3, more Vitamin B5, 1.6 times more Vitamin B6, 14.6 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Reduced Fat Commercial Italian Salad Dressing vs Canned Kidney Beans:

• Reduced Fat Commercial Italian Salad Dressing has 1.5 times more Selenium and 2.5 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Calcium, 8.6 times more Copper, 5.7 times more Iron, 8.2 times more Magnesium, 7 times more Manganese, 9.1 times more Phosphorus, 3.2 times more Potassium and 9.3 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Canned All Types Kidney Beans have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Reduced Fat Commercial Italian Salad Dressing has 9.2 times more Fat, 4.9 times more Saturated Fat, 4.6 times more Omega 3, 21.6 times more Omega 6, 4.1 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Carbohydrate, more Fiber and 16.3 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.