Comparing Nutrients in 300 calories California Red Kidney Beans VS Sun-dried Tomatoes, Packed In Oil

Weight per 300 calories

• California Red Kidney Beans: 91g
• Sun-dried Tomatoes, Packed In Oil: 141g

California Red Kidney Beans have 1.5 times more energy per 100g than Sun-dried Tomatoes, Packed In Oil. It has high energy density when compared to other foods. Sun-dried Tomatoes, Packed In Oil, Drained having above average energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	California Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	6.87% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	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	59.6% 22.6g	21.5% 8.17g	38g per day for Men 19-50 years
Protein	39.6% 22g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	34.6% 0.45mg	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	89.5% 358μg	8.1% 32.4μg	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	4.55% 4.1mg	159% 143mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	17.7% 177mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	106% 8.5mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	28.5% 0.66mg	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	52.6% 368mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	65% 2204mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	7.7% 4.23μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	2.05% 76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Sun-dried Tomatoes, Packed In Oil:

• Raw California Red Kidney Beans have 1.8 times more Vitamin B1 and 11.1 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 2.7 times more Vitamin B2, 2.7 times more Vitamin B3 and 35 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw California Red Kidney Beans as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Sun-dried Tomatoes, Packed In Oil:

• Raw California Red Kidney Beans have 2.7 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 2.1 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 1.6 times more Potassium, 1.5 times more Selenium and 37.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 1.7 times more Carbohydrate, 2.8 times more Fiber and 3.1 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 87.3 times more Fat, 81.5 times more Saturated Fat, 1.4 times more Omega 3 and 56.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Energy per 300 kcal.
• Both Raw California Red Kidney Beans as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.