Comparing Nutrients in 300 calories Sun-dried Tomatoes VS Royal Red Kidney Beans

Weight per 300 calories

• Sun-dried Tomatoes: 116g
• Royal Red Kidney Beans: 91g

Raw Royal Red Kidney Beans have 1.3 times more energy per unit of mass than Sun-dried Tomatoes, which is high in comparison to other foods. Sun-dried Tomatoes having high energy density.

Discover which food has more nutrients per 300 calories - Sun-dried Tomatoes or Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Sun-dried Tomatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	41% 53g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	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	37.6% 14.3g	59.8% 22.7g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.7% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.8% 10.5mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	27.8% 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	19.8% 79μg	89.6% 358μg	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	50.6% 45.6mg	4.56% 4.1mg	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	0.078% 0.012mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.8% 128mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	101% 0.91mg	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	132% 10.6mg	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	44% 1mg	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	59% 414mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	117% 3985mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.4μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	8.3% 124mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.29% 11g	3700g per day for Men 19-50 years

Sun-dried Tomatoes VS Royal Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sun-dried Tomatoes or Royal Red Kidney Beans?

Lets compare vitamin content per 300 calories of Sun-dried Tomatoes vs Royal Red Kidney Beans:

• 300 calories of Sun-dried Tomatoes have 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 5.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 11.1 times more Vitamin C than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 4.5 times more Vitamin B9 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Sun-dried Tomatoes as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sun-dried Tomatoes vs Royal Red Kidney Beans:

• 300 calories of Sun-dried Tomatoes have 1.8 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 3.2 times more Potassium, 2.2 times more Selenium and 10.5 times more Sodium than Royal Red Kidney Beans.
• Both Sun-dried Tomatoes and Royal Red Kidney Beans contain similar levels of Calcium, Phosphorus and Zinc per 300 calories.
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sun-dried Tomatoes have 14.5 times more Omega 6 and 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 10.8 times more Omega 3, 1.6 times more Fiber and 1.4 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Royal Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 300 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6