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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	116% 3370kcal	73.4% 2130kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	59% 19g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	179% 233g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	153% 58g	38g per day for Men 19-50 years
Protein	402% 225g	90% 50.6g	56g per day for Men 19-50 years

Vitamins

	Red 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	507% 6.1mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	295% 3.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	83% 830mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	526% 4.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	335% 27mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	199% 1390mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	460% 15650mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	177% 2660mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	14.5% 538g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Sun-dried Tomatoes, Packed In Oil per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Sun-dried Tomatoes, Packed In Oil to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Red Kidney Beans has 3.2 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 1 kg of Sun-dried Tomatoes, Packed In Oil, Drained contains more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 22.6 times more Vitamin C than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 1.8 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus and 3.6 times more Zinc than Sun-dried Tomatoes, Packed In Oil.
• While 1 kg of Sun-dried Tomatoes, Packed In Oil, Drained contains 22.2 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sun-dried Tomatoes, Packed In Oil contain similar levels of Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 1.6 times more Energy, 4.6 times more Omega 3, 2.6 times more Carbohydrate, 2.6 times more Fiber and 4.5 times more Protein than Sun-dried Tomatoes, Packed In Oil.
• While 1 kg of Sun-dried Tomatoes, Packed In Oil, Drained contains 13.3 times more Fat, 12.3 times more Saturated Fat and 8.7 times more Omega 6 than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6