Comparing Nutrients in 100 grams Boiled Kidney Beans VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Boiled Kidney Beans	Russian Salad Dressing	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.2% 355kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	7.47% 2.4g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	77% 13g	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	24.5% 32g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	24.4% 17.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17% 6.4g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	1.23% 0.69g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.22% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	7.46% 0.097mg	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	1.25% 5μg	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	6.67% 6mg	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	22% 3.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	44.8% 53.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	6.44% 0.058mg	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	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	2.74% 0.063mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.04% 38.5g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 5.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B6 and 26 times more Vitamin B9 than Russian Salad Dressing.
• While Russian Salad Dressing contains more Vitamin A, 1.8 times more Vitamin B5, 5 times more Vitamin C, 110.7 times more Vitamin E and 6.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Russian Salad Dressing have similar amounts of Vitamin B3 per 100 g.
• Both Boiled All Types Kidney Beans as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 3.7 times more Copper, 3.7 times more Iron, 4.2 times more Magnesium, 6.8 times more Manganese, 6.9 times more Phosphorus, 2.3 times more Potassium, 4.5 times more Zinc and 1.7 times more Water than Russian Salad Dressing.
• While Russian Salad Dressing contains 1.5 times more Selenium and 1133 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 9.1 times more Fiber and 12.6 times more Protein than Russian Salad Dressing.
• While Russian Salad Dressing contains 2.8 times more Energy, 52.4 times more Fat, 32.7 times more Saturated Fat, 10.2 times more Omega 3, 121.2 times more Omega 6, 1.4 times more Carbohydrate and 55.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Russian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.