Comparing Nutrients in 100 grams California Red Kidney Beans VS Light Mayonnaise-type Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	California Red Kidney Beans	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	11.4% 330kcal	5.45% 158kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	4.64% 1.5g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	29.2% 4.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	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	65.5% 25g	0% 0g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Light Mayonnaise-type 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	44% 0.53mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	0.025% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	0.69% 0.009mg	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	99% 394μg	1.5% 6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	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	NA	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	19.5% 195mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	1.67% 0.015mg	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	117% 9.35mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	NA	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	58% 405mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	1.06% 36mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	55.5% 833mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.92% 71.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Light Mayonnaise-type Salad Dressing:

• Raw California Red Kidney Beans have 52.9 times more Vitamin B1, 7.3 times more Vitamin B2, 515 times more Vitamin B3, 44.1 times more Vitamin B6, 65.7 times more Vitamin B9 and more Vitamin C than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Light Mayonnaise-type Salad Dressing:

• Raw California Red Kidney Beans have 39 times more Calcium, 73.3 times more Copper, 77.9 times more Iron, 80 times more Magnesium, 31.2 times more Phosphorus, 41.4 times more Potassium, 8 times more Selenium and 36.4 times more Zinc than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 75.7 times more Sodium and 6.1 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 2.1 times more Energy, 3.6 times more Carbohydrate, more Fiber and 37.5 times more Protein than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 40 times more Fat, 41.2 times more Saturated Fat, 7.8 times more Omega 3 and 92.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.