Comparing Nutrients in 14 ounces California Red Kidney Beans VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	California Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	45% 1310kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	57.6% 56g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	46.3% 7.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	71.2% 93g	130g per day for Men 19-50 years
Sugars	NA	NA	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	60.6% 23g	38g per day for Men 19-50 years
Protein	173% 97g	36% 20g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	97% 1.27mg	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	23% 91μg	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	449% 404mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	77.4% 774mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	209% 1.88mg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	80.4% 1.85mg	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	79% 552mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	183% 6211mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	5.77% 214g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Sun-dried Tomatoes, Packed In Oil per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Sun-dried Tomatoes, Packed In Oil 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, Packed In Oil:

• 14 ounces of California Red Kidney Beans have 2.7 times more Vitamin B1, 1.6 times more Vitamin B5, 1.2 times more Vitamin B6 and 17.1 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil.
• While 14 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 22.6 times more Vitamin C than Raw California Red Kidney Beans.
• 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, Packed In Oil, Drained 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, Packed In Oil:

• 14 ounces of California Red Kidney Beans have 4.1 times more Calcium, 2.3 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 2.9 times more Phosphorus and 3.3 times more Zinc than Sun-dried Tomatoes, Packed In Oil.
• While 14 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 24.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Tomatoes, Packed In Oil contain similar levels of Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.5 times more Energy, 2.6 times more Carbohydrate, 4.3 times more Fiber and 4.8 times more Protein than Sun-dried Tomatoes, Packed In Oil.
• While 14 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 56.3 times more Fat, 52.6 times more Saturated Fat and 36.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Tomatoes, Packed In Oil offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6