Comparing Nutrients in 500 calories Boiled Kidney Beans VS Russian Salad Dressing

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Russian Salad Dressing: 141g

Russian Salad Dressing has 2.8 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Russian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Boiled Kidney Beans	Russian 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	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	108% 18.4g	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	34.6% 45g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	34.3% 25g	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	66.3% 25g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	61% 34g	1.74% 0.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	10.5% 0.14mg	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	1.76% 7.04μg	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	9.4% 8.45mg	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	31% 4.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	63% 75.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	13.8% 138mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	9.08% 0.082mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	3.35% 14mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	3.86% 0.089mg	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	4.02% 28mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	106% 1596mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	7.12% 264g	1.47% 54.3g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Russian Salad Dressing Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Russian Salad Dressing?

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Russian Salad Dressing:

• 500 calories of Boiled Kidney Beans have 15.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.5 times more Vitamin B6 and 72.7 times more Vitamin B9 than Russian Salad Dressing.
• While 500 kcal of Russian Salad Dressing contain 39.6 times more Vitamin E and 2.3 times more Vitamin K than Boiled All Types Kidney Beans.
• 500 calories of Boiled Kidney Beans have insufficient amounts of Vitamin E
• 500 calories of Russian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Boiled All Types Kidney Beans as well as Russian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Russian Salad Dressing:

• 500 calories of Boiled Kidney Beans have 7.5 times more Calcium, 10.4 times more Copper, 10.3 times more Iron, 11.7 times more Magnesium, 19.1 times more Manganese, 19.3 times more Phosphorus, 6.5 times more Potassium and 12.7 times more Zinc than Russian Salad Dressing.
• While 500 kcal of Russian Salad Dressing contain 405.3 times more Sodium than Boiled All Types Kidney Beans.
• 500 calories of Russian Salad Dressing lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled All Types Kidney Beans as well as Russian Salad Dressing lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kidney Beans have 2 times more Carbohydrate, 25.6 times more Fiber and 35.1 times more Protein than Russian Salad Dressing.
• While 500 kcal of Russian Salad Dressing contain 18.7 times more Fat, 11.7 times more Saturated Fat, 3.7 times more Omega 3, 43.4 times more Omega 6 and 19.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Russian Salad Dressing offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Russian Salad Dressing provide inadequate amounts of Fiber and Protein