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

Weight per 500 calories

• Commercial Italian Salad Dressing: 208g
• Boiled Kidney Beans: 394g

Commercial Italian Salad Dressing has 1.9 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Commercial Italian Salad Dressing	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	19% 6.14g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	194% 3.1g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	2.5% 0.43g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	31% 22.4g	1.74% 1.26g	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	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	% 9.23g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	0% 0g	66.3% 25g	38g per day for Men 19-50 years
Protein	1.53% 0.85g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.46% 4.17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	94% 0.85mg	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	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.4mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	2.8% 0.065mg	73.6% 1.7mg	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	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	138% 2069mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	1.33% 0.15mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	3.57% 132g	7.12% 264g	3700g per day for Men 19-50 years

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

• Commercial Italian Salad Dressing has 38.6 times more Vitamin E and 3.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 15.1 times more Vitamin B1, more Vitamin B2, 8.3 times more Vitamin B3, more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B9 and 5.7 times more Vitamin C than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Commercial Italian Salad Dressing has 525.5 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.1 times more Calcium, 21.5 times more Copper, 16.1 times more Iron, 15.9 times more Magnesium, 26.2 times more Manganese, 17.4 times more Phosphorus, 9.1 times more Potassium, 27 times more Zinc and 2 times more Water than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Boiled All Types Kidney Beans have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Commercial Italian Salad Dressing has 22.4 times more Fat, 21.4 times more Saturated Fat, 4.6 times more Omega 3, 45.3 times more Omega 6 and 17.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.6 times more Carbohydrate, more Fiber and 40 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Commercial Italian Salad Dressing as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.