Comparing Nutrients in 500 calories Red Kidney Beans VS Sun-dried Tomatoes, Packed In Oil

Weight per 500 calories

• Red Kidney Beans: 148g
• Sun-dried Tomatoes, Packed In Oil: 235g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	14% 4.44g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	27.4% 4.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	42% 54.8g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	59.3% 22.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	21.2% 12g	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	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	53.3% 8.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	57.6% 0.75mg	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	146% 585μg	13.5% 54μg	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	7.4% 6.68mg	266% 239mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	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	12.3% 123mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	45.3% 190mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	47.6% 1.1mg	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	86% 602mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	108% 3674mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	13% 7.04μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	3.4% 126g	3700g per day for Men 19-50 years

Red Kidney Beans VS Sun-dried Tomatoes, Packed In Oil Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Sun-dried Tomatoes, Packed In Oil?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Sun-dried Tomatoes, Packed In Oil:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Sun-dried Tomatoes, Packed In Oil:

• 500 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 500 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 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6