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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Sun-dried Tomatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	40.4% 1170kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	235% 171g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	147% 55.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	114% 64g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	22% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	28% 0.36mg	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	77% 308μg	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	198% 178mg	4.03% 3.63mg	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	0.3% 0.045mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	50% 499mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	74% 0.67mg	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	515% 41.2mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	210% 880mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	57.4% 1.3mg	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	231% 1615mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	457% 15545mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	1.8% 66g	9.56% 354g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Sun-dried Tomatoes has more Vitamin A, 5 times more Vitamin B1, 7.3 times more Vitamin B2, 18.3 times more Vitamin B3, 16.1 times more Vitamin B5, 4.2 times more Vitamin B6, 3 times more Vitamin B9, 49 times more Vitamin C and 10.5 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Sun-dried Tomatoes as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Sun-dried Tomatoes has 3.8 times more Calcium, 9.7 times more Copper, 7.3 times more Iron, 6.5 times more Magnesium, 6.3 times more Manganese, 3.4 times more Phosphorus, 13.2 times more Potassium, 5 times more Selenium and 3.2 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.4 times more Sodium and 5.4 times more Water than Sun-dried Tomatoes.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sun-dried Tomatoes has 3.2 times more Energy, 8.3 times more Fat, 13.3 times more Omega 6, 3.8 times more Carbohydrate, 20.3 times more Sugars, 2.9 times more Fiber and 2.7 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 4.6 times more Omega 3 than Sun-dried Tomatoes.
• 1 pound of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6