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

Weight per 300 calories

• Red Kidney Beans: 89g
• Sun-dried Tomatoes, Packed In Oil: 141g

Red Kidney Beans have 1.6 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.

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

Macros Ratio

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

Macro Nutrients

	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	0.97% 0.94g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	6.87% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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% 54.6g	25.3% 33g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	21.5% 8.17g	38g per day for Men 19-50 years
Protein	36% 20g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	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	45% 0.54mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	7.4% 74mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	65% 2204mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	7.7% 4.23μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	2.05% 76g	3700g per day for Men 19-50 years

Red Kidney Beans VS Sun-dried Tomatoes, Packed In Oil Nutrients Per 300 Kcal

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

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

• 300 calories of Red Kidney Beans have 2 times more Vitamin B1 and 10.8 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil.
• While 300 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 2.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 35.8 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sun-dried Tomatoes, Packed In Oil provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Red Kidney Beans as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Red Kidney Beans have 1.6 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus and 2.3 times more Zinc than Sun-dried Tomatoes, Packed In Oil.
• While 300 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 1.8 times more Potassium, 1.5 times more Selenium and 35.1 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sun-dried Tomatoes, Packed In Oil contain similar levels of Calcium, Copper and Magnesium per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 2.9 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Fiber and 2.8 times more Protein than Sun-dried Tomatoes, Packed In Oil.
• While 300 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 21 times more Fat, 19.4 times more Saturated Fat and 13.8 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sun-dried Tomatoes, Packed In Oil offer comparable quantities of Energy per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6