Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Russian Salad Dressing	Recommended Dietary Allowance
Energy	3.96% 115kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	154% 2.47g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	109% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	34.8% 45.2g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	34.6% 25g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	10.6% 0.14mg	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	8.15% 32.6μg	1.77% 7.1μg	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	1.26% 1.13mg	9.45% 8.5mg	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	0.19% 0.028mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	63.4% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	9.13% 0.082mg	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	22% 1.77mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	3.9% 0.089mg	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	21.5% 150mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3% 111g	1.48% 54.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Russian Salad Dressing per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Russian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Russian Salad Dressing:

• 5 ounces of Canned Red Kidney Beans with Liquids have 3.7 times more Vitamin B1, 1.5 times more Vitamin B2 and 4.6 times more Vitamin B9 than Russian Salad Dressing.
• While 5 oz of Russian Salad Dressing contain more Vitamin A, 3.1 times more Vitamin B5, 7.5 times more Vitamin C, 166 times more Vitamin E and 13.1 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Russian Salad Dressing provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 5 ounces of Russian Salad Dressing have insufficient amounts of Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Russian Salad Dressing:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.2 times more Calcium, 2.5 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 4.6 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Zinc and 2 times more Water than Russian Salad Dressing.
• While 5 oz of Russian Salad Dressing contain 1.5 times more Selenium and 4.4 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Russian Salad Dressing lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 6.1 times more Fiber and 7.6 times more Protein than Russian Salad Dressing.
• While 5 oz of Russian Salad Dressing contain 4.4 times more Energy, 72.7 times more Fat, 19.1 times more Saturated Fat, 34.1 times more Omega 3, 157.7 times more Omega 6, 2.2 times more Carbohydrate and 9.6 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 5 ounces of Russian Salad Dressing provide inadequate amounts of Fiber and Protein