Comparing Nutrients in 7 ounces Fat-free French Salad Dressing VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Fat-free French Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Energy	9.03% 262kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	22% 28.8g	130g per day for Men 19-50 years
Sugars	45% 32.6g	5.06% 3.67g	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	14% 10g	0% 0g	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	% 9.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 11g	% 3.67g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.079% 0.004mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	11.3% 0.15mg	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	6.95% 27.8μg	18% 71.4μg	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	0% 0mg	2.65% 2.4mg	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	0.26% 0.04mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	29.8% 0.27mg	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	14.4% 1.15mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	14.5% 0.33mg	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	0% 0mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	113% 1693mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	3.5% 129g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fat-free French Salad Dressing vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 10.5 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3, 69 times more Vitamin B5, more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 41 times more Vitamin K than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Fat-free French Salad Dressing vs Canned Kidney Beans:

• Fat-free French Salad Dressing has 2.2 times more Selenium and 2.9 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.8 times more Calcium, 2 times more Iron, 9 times more Magnesium, 7 times more Manganese, more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Canned All Types Kidney Beans have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Fat-free French Salad Dressing has 1.6 times more Energy, 2.2 times more Carbohydrate, 8.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.6 times more Omega 3, 2 times more Fiber and 26.1 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.