Comparing Nutrients in 1 kilogram Sun-dried Tomatoes VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Sun-dried Tomatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	89% 2580kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	449% 583g	130g per day for Men 19-50 years
Sugars	518% 376g	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	324% 123g	655% 249g	38g per day for Men 19-50 years
Protein	252% 141g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	49% 440μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	440% 5.3mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	376% 4.9mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	418% 21mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	255% 3.32mg	305% 3.96mg	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	170% 680μg	983% 3930μg	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	436% 392mg	50% 45mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	110% 1100mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	1581% 14.2mg	1111% 10mg	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	1136% 91mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	462% 1940mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	482% 11mg	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	509% 3560mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	1008% 34270mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes VS Royal Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sun-dried Tomatoes vs Royal Red Kidney Beans:

• 1 kilogram of Sun-dried Tomatoes has more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 4.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 8.7 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 5.8 times more Vitamin B9 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Sun-dried Tomatoes as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sun-dried Tomatoes vs Royal Red Kidney Beans:

• 1 kilogram of Sun-dried Tomatoes has 1.4 times more Copper, 1.4 times more Magnesium, 1.7 times more Manganese, 2.5 times more Potassium, 1.7 times more Selenium and 8.2 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.3 times more Zinc than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Royal Red Kidney Beans contain similar levels of Calcium, Iron and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sun-dried Tomatoes has 6.6 times more Fat and 11.4 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.3 times more Energy, 13.8 times more Omega 3, 2 times more Fiber and 1.8 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6