Comparing Nutrients in 1 pound 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	20% 576kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	81.4% 106g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	76.4% 29g	69.2% 26.3g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	41% 23g	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	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	111% 1.45mg	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	147% 590μg	26% 104μg	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	6.05% 5.44mg	513% 462mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	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	16% 159mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	238% 2.15mg	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	126% 10mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	92% 2.1mg	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	89.4% 626mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	209% 7099mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	80.4% 1207mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	8.2% 304g	6.6% 244g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.