Comparing Nutrients in 1 pound Sun-dried Tomatoes, Packed In Oil VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	33.3% 966kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	79.6% 103g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	69.2% 26.3g	76.4% 29g	38g per day for Men 19-50 years
Protein	41% 23g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	42% 0.54mg	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	26% 104μg	147% 590μg	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	513% 462mg	6.05% 5.44mg	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	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	238% 2.15mg	109% 0.98mg	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	152% 12mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	85% 1.95mg	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	90% 630mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	209% 7099mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	80.4% 1207mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	6.6% 244g	8.2% 304g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes, Packed In Oil, Drained have more Vitamin A, 1.2 times more Vitamin B1, 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.
• While Boiled All Types Kidney Beans contain 5.7 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Sun-dried Tomatoes, Packed In Oil, Drained have 1.3 times more Calcium, 2.2 times more Copper, 1.2 times more Iron, 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.
• While Boiled All Types Kidney Beans contain 1.3 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Boiled All Types Kidney Beans have similar amounts of Manganese, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sun-dried Tomatoes, Packed In Oil, Drained have 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.
• While Boiled All Types Kidney Beans contain 2.2 times more Omega 3 and 1.7 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Boiled All Types Kidney Beans have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.