Comparing Nutrients in 5 ounces California Red Kidney Beans VS Fat-free French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	California Red Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	16% 468kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	35% 45.6g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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	9.87% 7.16g	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	% 6.63g	g per day for Men 19-50 years
Sucrose	NA	% 7.8g	g per day for Men 19-50 years
Fiber	93% 35.3g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	0.51% 0.28g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	0.057% 0.003mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	0% 0mg	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	140% 558μg	4.96% 20μg	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	7.1% 6.38mg	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	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	27.6% 276mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	19% 0.17mg	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	166% 13.3mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	1.48% 0.034mg	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	82% 574mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	80.6% 1209mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Fat-free French Salad Dressing per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Fat-free French Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Fat-free French Salad Dressing:

• 5 ounces of California Red Kidney Beans have 48.1 times more Vitamin B1, 8.4 times more Vitamin B2, 18.4 times more Vitamin B3, 390 times more Vitamin B5, more Vitamin B6, 28.1 times more Vitamin B9 and more Vitamin C than Fat-free French Salad Dressing.
• 5 ounces of Fat-free French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Fat-free French Salad Dressing:

• 5 ounces of California Red Kidney Beans have 39 times more Calcium, 9.1 times more Copper, 16.1 times more Iron, 53.3 times more Magnesium, 41.7 times more Manganese, more Phosphorus, 17.7 times more Potassium, 1.6 times more Selenium and 25.5 times more Zinc than Fat-free French Salad Dressing.
• While 5 oz of Fat-free French Salad Dressing contain 77.5 times more Sodium than Raw California Red Kidney Beans.
• 5 ounces of Fat-free French Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.5 times more Energy, 4.7 times more Omega 3, 1.9 times more Carbohydrate, 11.3 times more Fiber and 121.9 times more Protein than Fat-free French Salad Dressing.
• 5 ounces of Fat-free French Salad Dressing provide inadequate amounts of Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Fat-free French Salad Dressing provide inadequate amounts of Omega 6 in five ounces.