Comparing Nutrients in 500 calories Reduced Fat Commercial Italian Salad Dressing VS Boiled California Red Kidney Beans

Weight per 500 calories

• Reduced Fat Commercial Italian Salad Dressing: 490g
• Boiled California Red Kidney Beans: 403g

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

Which food has more nutrients per 500 calories - Reduced Fat Commercial Italian Salad Dressing or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Reduced Fat Commercial Italian Salad Dressing	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.8% 32.7g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	140% 2.25g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	69.5% 90g	130g per day for Men 19-50 years
Sugars	62% 45g	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	34% 24.8g	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	% 17.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	0% 0g	99% 37.5g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	32.3% 0.42mg	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	3.68% 14.7μg	74.6% 298μg	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	5.38% 4.84mg	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	140% 21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	129% 1.17mg	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	15.3% 1.23mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	4.67% 19.6mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	55.8% 1.3mg	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	8.4% 59mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	14.3% 7.84μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	291% 4368mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	2.67% 0.29mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	10.6% 393g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Reduced Fat Commercial Italian Salad Dressing vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 8.8 times more Vitamin B1, 6.4 times more Vitamin B2, 4.7 times more Vitamin B3, more Vitamin B5, 1.6 times more Vitamin B6, 20.3 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 Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Reduced Fat Commercial Italian Salad Dressing vs Boiled California Red Kidney Beans:

• Reduced Fat Commercial Italian Salad Dressing has 1.6 times more Selenium, 270.8 times more Sodium and 1.5 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.6 times more Calcium, 12.5 times more Copper, 9.8 times more Iron, 9.9 times more Magnesium, 9 times more Manganese, 9.4 times more Phosphorus, 3.8 times more Potassium and 11.8 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Reduced Fat Commercial Italian Salad Dressing has 90.2 times more Fat, 72.3 times more Saturated Fat, 17.4 times more Omega 3 and 168.7 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Carbohydrate, more Fiber and 19.3 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Boiled California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.