Comparing Nutrients in 14 ounces California Red Kidney Beans VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	California Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	45% 1310kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	12% 11.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	25.8% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	170% 221g	130g per day for Men 19-50 years
Sugars	NA	206% 149g	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	260% 99g	128% 49g	38g per day for Men 19-50 years
Protein	173% 97g	100% 56g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	224% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	101% 1.3mg	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	391% 1564μg	67.5% 270μg	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	20% 18mg	173% 156mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	142% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	77.4% 774mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	628% 5.65mg	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	464% 37mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	319% 7.33mg	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	230% 1607mg	202% 1413mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	400% 13602mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.56% 57.8g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Sun-dried Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Sun-dried Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Sun-dried Tomatoes:

• 14 ounces of California Red Kidney Beans have 5.8 times more Vitamin B9 than Sun-dried Tomatoes.
• While 14 oz of Sun-dried Tomatoes contain more Vitamin A, 2.2 times more Vitamin B2, 4.4 times more Vitamin B3, 2.7 times more Vitamin B5 and 8.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Tomatoes provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Sun-dried Tomatoes:

• 14 ounces of California Red Kidney Beans have 1.8 times more Calcium and 1.3 times more Zinc than Sun-dried Tomatoes.
• While 14 oz of Sun-dried Tomatoes contain 1.3 times more Copper, 1.8 times more Manganese, 2.3 times more Potassium, 1.7 times more Selenium and 9.7 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Tomatoes contain similar levels of Iron, Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.3 times more Energy, 7.6 times more Omega 3, 2 times more Fiber and 1.7 times more Protein than Sun-dried Tomatoes.
• While 14 oz of Sun-dried Tomatoes contain 11.9 times more Fat and 20.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Tomatoes offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Sun-dried Tomatoes provide inadequate amounts of Omega 3