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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	52.7% 1529kcal	40.4% 1170kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	6.04% 1.93g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	195% 253g	130g per day for Men 19-50 years
Sugars	13% 9.53g	235% 171g	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	181% 69g	147% 55.8g	38g per day for Men 19-50 years
Protein	182% 102g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	171% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	190% 9.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	116% 1.5mg	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	447% 1787μg	77% 308μg	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	22.7% 20.4mg	198% 178mg	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	6.35% 0.95mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	37.6% 376mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	717% 6.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	364% 8.37mg	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	263% 1842mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	457% 15545mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.8% 66g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Kidney Beans has 5.8 times more Vitamin B9 than Sun-dried Tomatoes.
• While 1 lb of Sun-dried Tomatoes contains more Vitamin A, 2.3 times more Vitamin B2, 4.3 times more Vitamin B3, 2.7 times more Vitamin B5, 8.7 times more Vitamin C and 7.7 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sun-dried Tomatoes provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Red Kidney Beans has 1.4 times more Zinc than Sun-dried Tomatoes.
• While 1 lb of Sun-dried Tomatoes contains 1.3 times more Calcium, 2 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 2.5 times more Potassium, 1.7 times more Selenium and 8.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sun-dried Tomatoes contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.3 times more Energy, 32.5 times more Omega 3, 1.2 times more Fiber and 1.6 times more Protein than Sun-dried Tomatoes.
• While 1 lb of Sun-dried Tomatoes contains 2.8 times more Fat, 4.8 times more Omega 6 and 17.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sun-dried Tomatoes offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Sun-dried Tomatoes provide inadequate amounts of Omega 3