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

Weight per 500 calories

• Sesame Salad Dressing: 113g
• Boiled Kidney Beans: 394g

Sesame Salad Dressing has 3.5 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sesame Salad Dressing	3%	90%	7%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sesame Salad Dressing	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.6% 51g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	141% 2.26g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	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	7.47% 9.7g	69% 89.8g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	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	2.97% 1.13g	66.3% 25g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sesame Salad Dressing	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.25% 2.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	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	0% 0mg	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	0% 0mg	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% 0mg	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	37.6% 5.64mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.7% 63.2μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Salad Dressing	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	8.47% 0.68mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	NA	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	5.97% 41.8mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	75.2% 1129mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	1.2% 44.2g	7.12% 264g	3700g per day for Men 19-50 years

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

• Regular Sesame Seed Salad Dressing has 47.8 times more Vitamin E and 1.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed 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 Sesame Salad Dressing vs Boiled Kidney Beans:

• Regular Sesame Seed Salad Dressing has 286.7 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.4 times more Calcium, more Copper, 12.9 times more Iron, more Magnesium, 13 times more Phosphorus, 9 times more Potassium, 2.4 times more Selenium, 34.9 times more Zinc and 6 times more Water than Regular Sesame Seed Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Regular Sesame Seed Salad Dressing has 25.9 times more Fat, 24.3 times more Saturated Fat, 3.4 times more Omega 3, 61.6 times more Omega 6 and 7.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.2 times more Carbohydrate, 22.3 times more Fiber and 9.8 times more Protein than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Regular Sesame Seed Salad Dressing as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.