Comparing Nutrients in 500 calories California Red Kidney Beans VS Sun-dried Tomatoes

Weight per 500 calories

• California Red Kidney Beans: 152g
• Sun-dried Tomatoes: 194g

California Red Kidney Beans have 1.3 times more energy per 100g than Sun-dried Tomatoes. It has high energy density when compared to other foods. Sun-dried Tomatoes having high energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Sun-dried Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	California Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.93% 5.76g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	100% 73g	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	99% 37.7g	62.7% 24g	38g per day for Men 19-50 years
Protein	66% 37g	49% 27.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.47% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	85.3% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	49.5% 0.64mg	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	149% 597μg	33% 132μg	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	7.58% 6.8mg	84.4% 76mg	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	0.13% 0.019mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	69.4% 83.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	29.5% 295mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	306% 2.76mg	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	177% 14mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	156% 3.58mg	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	87.7% 614mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	195% 6641mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	19.4% 10.7μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	14% 207mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.76% 28.2g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Sun-dried Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Sun-dried Tomatoes?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Sun-dried Tomatoes:

• 500 calories of California Red Kidney Beans have 4.5 times more Vitamin B9 than Sun-dried Tomatoes.
• While 500 kcal of Sun-dried Tomatoes contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 5.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 11.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Tomatoes provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Sun-dried Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Sun-dried Tomatoes:

• 500 calories of California Red Kidney Beans have 1.4 times more Calcium than Sun-dried Tomatoes.
• While 500 kcal of Sun-dried Tomatoes contain 1.7 times more Copper, 1.6 times more Magnesium, 2.4 times more Manganese, 2.9 times more Potassium, 2.2 times more Selenium and 12.4 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Tomatoes contain similar levels of Iron, Phosphorus and Zinc per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.6 times more Fiber and 1.4 times more Protein than Sun-dried Tomatoes.
• While 500 kcal of Sun-dried Tomatoes contain 26.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Sun-dried Tomatoes provide inadequate amounts of Omega 3 in 500 calories.