Comparing Nutrients in 300 calories Spray-style Salad Dressing VS California Red Kidney Beans

Weight per 300 calories

• Spray-style Salad Dressing: 182g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 2 times more energy per unit of mass than Assorted Flavors Spray-style Salad Dressing, which is high in comparison to other foods. Spray-style Salad Dressing having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Spray-style Salad Dressing	0%	59%	41%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Spray-style 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	20% 19.5g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	9.34% 3g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	NA	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	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	23.2% 30g	42% 54.4g	130g per day for Men 19-50 years
Sugars	36% 26g	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	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	1.44% 0.55g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	0.52% 0.29g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Spray-style Salad Dressing	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	89.5% 358μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.4% 1.27mg	4.55% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spray-style Salad Dressing	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.1% 11mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	NA	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	4.1% 0.33mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	NA	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	NA	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	NA	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	134% 2004mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Spray-style Salad Dressing vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 3.2 times more Vitamin C than Assorted Flavors Spray-style Salad Dressing.

Comparing minerals per 300 calories for Spray-style Salad Dressing vs California Red Kidney Beans:

• Assorted Flavors Spray-style Salad Dressing have 200.4 times more Sodium and 12.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16.3 times more Calcium and 26 times more Iron than Assorted Flavors Spray-style Salad Dressing.

Comparison of macro-nutrients per 300 calories:

• Assorted Flavors Spray-style Salad Dressing have 86 times more Fat and 91.3 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Carbohydrate, 41.5 times more Fiber and 76.2 times more Protein than Assorted Flavors Spray-style Salad Dressing.
• Both Assorted Flavors Spray-style Salad Dressing and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Assorted Flavors Spray-style Salad Dressing as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.