Comparing Nutrients in 500 calories Boiled Kidney Beans VS Fat-free French Salad Dressing

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Fat-free French Salad Dressing: 379g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Fat-free French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Boiled Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	4.26% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	94% 122g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	86% 62.3g	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	26.4% 19g	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	% 17.7g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	66.3% 25g	22% 8.33g	38g per day for Men 19-50 years
Protein	61% 34g	1.35% 0.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.7% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	7.58% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	2.65% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	0.15% 0.008mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	0% 0mg	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	128% 512μg	13.3% 53μg	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	5.25% 4.72mg	0% 0mg	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	0.79% 0.12mg	0.51% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	13.8% 138mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	51% 0.46mg	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	109% 8.74mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	2.7% 11.4mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	3.95% 0.091mg	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	77.6% 543mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	9.36% 318mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	13.8% 7.58μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	215% 3231mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	3.44% 0.38mg	11mg per day for Men 19-50 years
Water	7.12% 264g	6.66% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Fat-free French Salad Dressing:

• Boiled All Types Kidney Beans have 15.1 times more Vitamin B1, 2.3 times more Vitamin B2, 5.4 times more Vitamin B3, 114.3 times more Vitamin B5, more Vitamin B6, 9.7 times more Vitamin B9, more Vitamin C and 87.3 times more Vitamin K than Fat-free French Salad Dressing.
• Both Boiled All Types Kidney Beans as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Fat-free French Salad Dressing:

• Boiled All Types Kidney Beans have 7.3 times more Calcium, 1.9 times more Copper, 4 times more Iron, 14.6 times more Magnesium, 18.6 times more Manganese, more Phosphorus, 5 times more Potassium and 10.4 times more Zinc than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 1.7 times more Selenium and 820.7 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Fat-free French Salad Dressing have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 9.8 times more Omega 3, 3 times more Fiber and 45.1 times more Protein than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 1.4 times more Carbohydrate and 49.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Fat-free French Salad Dressing have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Fat-free French Salad Dressing have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.