Comparing Nutrients in 500 calories Commercial Italian Salad Dressing VS Canned Kidney Beans

Weight per 500 calories

• Commercial Italian Salad Dressing: 208g
• Canned Kidney Beans: 595g

Commercial Italian Salad Dressing has 2.9 times more energy per 100g than Canned Kidney Beans. It has above average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Commercial Italian Salad Dressing or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Commercial Italian Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	19% 6.14g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	194% 3.1g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25.3g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	31% 22.4g	15% 11g	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	16.7% 12g	0% 0g	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	% 9.23g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 11g	g per day for Men 19-50 years
Fiber	0% 0g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	1.53% 0.85g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.46% 4.17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	34% 0.44mg	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	53.6% 214μg	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	0.93% 0.83mg	7.94% 7.14mg	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	30.4% 4.56mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 117μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	89.3% 0.8mg	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	6.77% 0.54mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.4mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	2.8% 0.065mg	43.5% 1mg	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	4.46% 31.3mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	138% 2069mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	1.33% 0.15mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	3.57% 132g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Commercial Italian Salad Dressing vs Canned Kidney Beans:

• Commercial Italian Salad Dressing has 38.3 times more Vitamin E and 4.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 16.6 times more Vitamin B1, more Vitamin B2, 9 times more Vitamin B3, more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin B9 and 8.6 times more Vitamin C than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Commercial Italian Salad Dressing vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 7.5 times more Calcium, 20.3 times more Copper, 12.9 times more Iron, 15.4 times more Magnesium, 15.5 times more Manganese, 17.1 times more Phosphorus, 8.1 times more Potassium, 1.3 times more Selenium, 18.8 times more Zinc and 3.5 times more Water than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Canned All Types Kidney Beans have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Commercial Italian Salad Dressing has 12.3 times more Fat, 7.3 times more Saturated Fat, 6.4 times more Omega 3, 30.5 times more Omega 6, 2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Carbohydrate, more Fiber and 36.4 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Commercial Italian Salad Dressing as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.