Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Light Mayonnaise-type Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Boiled Kidney Beans	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	6.57% 2.1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	41.5% 7.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	18% 23.2g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	13% 9.45g	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	24% 9.07g	0% 0g	38g per day for Men 19-50 years
Protein	22% 12.3g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	0.035% 0.006mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	0.98% 0.013mg	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	46% 184μg	2.13% 8.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	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	0.28% 0.043mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	23% 27.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	2.36% 0.021mg	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	39.3% 3.15mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	NA	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	28% 196mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	78.7% 1181mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.73% 101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Light Mayonnaise-type Salad Dressing:

• Boiled All Types Kidney Beans have 16 times more Vitamin B1, 1.9 times more Vitamin B2, 144.5 times more Vitamin B3, 13.3 times more Vitamin B6, 21.7 times more Vitamin B9 and more Vitamin C than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains more Vitamin B12, 24 times more Vitamin E and 2.3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Light Mayonnaise-type Salad Dressing:

• Boiled All Types Kidney Beans have 7 times more Calcium, 14.4 times more Copper, 18.5 times more Iron, 21 times more Magnesium, 10.6 times more Phosphorus, 11.3 times more Potassium, 2.8 times more Selenium and 14.3 times more Zinc than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 833 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Light Mayonnaise-type Salad Dressing have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Carbohydrate, more Fiber and 13.3 times more Protein than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 20 times more Fat, 20.3 times more Saturated Fat, 3.9 times more Omega 3, 46 times more Omega 6 and 20.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Light Mayonnaise-type Salad Dressing have similar amounts of Energy per 5 oz.
• Both Boiled All Types Kidney Beans as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.