Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Commercial French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Commercial French Salad Dressing	1%	82%	17%

Macro Nutrients

	Boiled Kidney Beans	Commercial French Salad Dressing	Recommended Dietary Allowance
Energy	8.7% 252kcal	28.7% 831kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	80% 77.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	37.8% 12g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	357% 5.7g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	234% 39.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	47.7% 34.6g	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	17% 12.2g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 7.94g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Commercial French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	6.56% 0.085mg	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	64.5% 258μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	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	0.4% 0.06mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	201% 241μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	4.4% 0.04mg	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	55% 4.4mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	3.28% 0.075mg	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	39% 274mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	87.4% 1312mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Commercial French Salad Dressing:

• Boiled All Types Kidney Beans have 4.2 times more Vitamin B1, 2.5 times more Vitamin B3, 2.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains more Vitamin A, more Vitamin B12, 166.7 times more Vitamin E and 14.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Commercial French Salad Dressing have similar amounts of Vitamin B2 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Commercial French Salad Dressing have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Commercial French Salad Dressing:

• Boiled All Types Kidney Beans have 1.3 times more Calcium, 10.8 times more Copper, 6.9 times more Iron, 6 times more Magnesium, 11.3 times more Manganese, 5.5 times more Phosphorus, 3.8 times more Potassium, more Selenium, 8.3 times more Zinc and 1.7 times more Water than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 661 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.2 times more Carbohydrate, 2.7 times more Fiber and 10 times more Protein than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 3.3 times more Energy, 78.1 times more Fat, 83.5 times more Saturated Fat, 16.9 times more Omega 3, 185.6 times more Omega 6 and 54.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Commercial French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.