Comparing Nutrients in 100 grams Boiled Kidney Beans VS Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Boiled Kidney Beans	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	4.38% 127kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	21.8% 21g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	54.4% 9.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	9.32% 12g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	15% 10.8g	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	8.03% 5.82g	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	% 4.43g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	17% 6.4g	0% 0g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	4.92% 0.064mg	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	32.5% 130μg	0% 0μg	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	1.33% 1.2mg	0.44% 0.4mg	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	0.2% 0.03mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	2.1% 0.019mg	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	27.8% 2.22mg	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	1.35% 0.031mg	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	19.7% 138mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	66.2% 993mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.7% 63.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Commercial Italian Salad Dressing:

• Boiled All Types Kidney Beans have 8 times more Vitamin B1, more Vitamin B2, 4.4 times more Vitamin B3, more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B9 and 3 times more Vitamin C than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 73 times more Vitamin E and 6.7 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Commercial Italian Salad Dressing:

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 11.4 times more Copper, 8.5 times more Iron, 8.4 times more Magnesium, 13.9 times more Manganese, 9.2 times more Phosphorus, 4.8 times more Potassium and 14.3 times more Zinc than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 1.8 times more Selenium and 993 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Commercial Italian Salad Dressing have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 1.9 times more Carbohydrate, more Fiber and 21.1 times more Protein than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 1.9 times more Energy, 42.2 times more Fat, 40.4 times more Saturated Fat, 8.8 times more Omega 3, 85.6 times more Omega 6 and 33.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.