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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Red Kidney Beans	Recommended Dietary Allowance
Energy	33.3% 966kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	6.1% 1.03g	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	214% 278g	130g per day for Men 19-50 years
Sugars	NA	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	41% 23g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Red 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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	238% 2.15mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	209% 7099mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	80.4% 1207mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	6.6% 244g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes, Packed In Oil VS Red Kidney Beans per 1 lb

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

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

• 1 pound of Sun-dried Tomatoes, Packed In Oil has more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 22.6 times more Vitamin C than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.2 times more Vitamin B1, 1.6 times more Vitamin B5 and 17.1 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil and Red Kidney Beans provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Sun-dried Tomatoes, Packed In Oil has 22.2 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.8 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus and 3.6 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil and Red Kidney Beans contain similar levels of Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sun-dried Tomatoes, Packed In Oil has 13.3 times more Fat, 12.3 times more Saturated Fat and 8.7 times more Omega 6 than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.6 times more Energy, 4.6 times more Omega 3, 2.6 times more Carbohydrate, 2.6 times more Fiber and 4.5 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6