Comparing Nutrients in 500 calories Sweet and Sour Salad Dressing VS Boiled Kidney Beans

Weight per 500 calories

• Sweet and Sour Salad Dressing: 3333g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 8.5 times more energy per unit of mass than Sweet and Sour Salad Dressing, which is average in comparison to other foods. Sweet and Sour Salad Dressing having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet and Sour Salad Dressing	3%	0%	97%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sweet and Sour Salad Dressing	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	95% 123g	69% 89.8g	130g per day for Men 19-50 years
Sugars	170% 123g	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	0% 0g	66.3% 25g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sweet and Sour Salad Dressing	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	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	12.5% 2mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	16.7% 66.7μg	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	300% 270mg	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	569% 85.3mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1100% 1320μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet and Sour Salad Dressing	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	13.3% 133mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	16.7% 1.33mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	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	14.3% 100mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	97% 53.3μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	462% 6933mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	86.2% 3190g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweet and Sour Salad Dressing vs Boiled Kidney Beans:

• Sweet and Sour Salad Dressing has 57.2 times more Vitamin C, 722.5 times more Vitamin E and 39.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B1, more Vitamin B2, 1.4 times more Vitamin B6 and 7.7 times more Vitamin B9 than Sweet and Sour Salad Dressing.
• Both Sweet and Sour Salad Dressing and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Sweet and Sour 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 Sweet and Sour Salad Dressing vs Boiled Kidney Beans:

• Sweet and Sour Salad Dressing has 12.3 times more Selenium, 1761.1 times more Sodium and 12.1 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Copper, 6.6 times more Iron, 1.7 times more Magnesium, 5.4 times more Phosphorus, 1.4 times more Potassium and 5.9 times more Zinc than Sweet and Sour Salad Dressing.
• Both Sweet and Sour Salad Dressing and Boiled All Types Kidney Beans have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweet and Sour Salad Dressing has 1.4 times more Carbohydrate and 97.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, more Fiber and 10.2 times more Protein than Sweet and Sour Salad Dressing.
• Both Sweet and Sour Salad Dressing and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Sweet and Sour Salad Dressing as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.