Comparing Nutrients in 300 calories Commercial Italian Salad Dressing VS California Red Kidney Beans

Weight per 300 calories

• Commercial Italian Salad Dressing: 125g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 1.4 times more energy per unit of mass than Commercial Italian Salad Dressing, which is high in comparison to other foods. Commercial Italian Salad Dressing having above average energy density.

Which food has more nutrients per 300 calories - Commercial Italian Salad Dressing or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Commercial Italian 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	27.2% 26.4g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	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	11.7% 15g	42% 54.4g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	10% 7.28g	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	% 5.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	0% 0g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	0.92% 0.51g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.28% 2.5μg	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	0% 0mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.02% 0.16mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	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	0% 0μg	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	0.56% 0.5mg	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	18.3% 2.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.63% 16.3mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	2.64% 0.024mg	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	4.06% 0.33mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.25mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	1.7% 0.039mg	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	2.68% 18.8mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	82.8% 1241mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	0.8% 0.088mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	2.14% 79.3g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Commercial Italian Salad Dressing vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 19.2 times more Vitamin B1, more Vitamin B2, 11.4 times more Vitamin B3, more Vitamin B5, 4.5 times more Vitamin B6, more Vitamin B9 and 8.2 times more Vitamin C than Commercial Italian Salad Dressing.
• Both Commercial Italian 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 Commercial Italian Salad Dressing vs California Red Kidney Beans:

• Commercial Italian Salad Dressing has 124.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.9 times more Calcium, 42.1 times more Copper, 26.2 times more Iron, 23.3 times more Magnesium, 23.5 times more Manganese, 19.6 times more Phosphorus, 12.9 times more Potassium and 26.5 times more Zinc than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Raw California Red Kidney Beans have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Commercial Italian Salad Dressing has 116.2 times more Fat, 112.6 times more Saturated Fat, 24.4 times more Omega 3 and 235.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Carbohydrate, more Fiber and 43.2 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Commercial Italian Salad Dressing as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.