Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Boiled Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	43.8% 1270kcal	73.4% 2130kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	59% 19g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	179% 233g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	153% 58g	38g per day for Men 19-50 years
Protein	155% 86.7g	90% 50.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	295% 3.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	245% 3.2mg	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	325% 1300μg	57.5% 230μg	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	13.3% 12mg	1131% 1018mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	35% 350mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	526% 4.73mg	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	278% 22mg	335% 27mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	203% 4.66mg	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	197% 1380mg	199% 1390mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	460% 15650mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	177% 2660mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	18% 669g	14.5% 538g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Sun-dried Tomatoes, Packed In Oil:

• Boiled All Types Kidney Beans have 5.7 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 6.6 times more Vitamin B2, 6.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.7 times more Vitamin B6 and 84.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Sun-dried Tomatoes, Packed In Oil:

• Boiled All Types Kidney Beans have 1.3 times more Zinc and 1.2 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 1.3 times more Calcium, 2.2 times more Copper, 1.9 times more Magnesium, 3.9 times more Potassium, 2.7 times more Selenium and 266 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Iron, Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.2 times more Omega 3 and 1.7 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 1.7 times more Energy, 28.2 times more Fat, 25.9 times more Saturated Fat and 18.4 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.