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

Weight per 500 calories

• Sun-dried Tomatoes: 194g
• Boiled Red Kidney Beans: 394g

Sun-dried Tomatoes have 2 times more energy per 100g than Boiled Red Kidney Beans. It has high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Sun-dried Tomatoes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.76g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	69% 89.8g	130g per day for Men 19-50 years
Sugars	100% 73g	1.74% 1.26g	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	62.7% 24g	76.7% 29g	38g per day for Men 19-50 years
Protein	49% 27.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.47% 85.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.3% 1.02mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	36.3% 0.47mg	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	33% 132μg	128% 512μg	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	84.4% 76mg	5.25% 4.72mg	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	0.13% 0.019mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.4% 83.3μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	306% 2.76mg	106% 0.95mg	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	220% 17.6mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	156% 3.58mg	81.7% 1.88mg	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	99% 690mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	195% 6641mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	14% 207mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.76% 28.2g	7.12% 264g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Sun-dried Tomatoes have 1.6 times more Vitamin B1, 4.2 times more Vitamin B2, 7.7 times more Vitamin B3, 4.7 times more Vitamin B5, 1.4 times more Vitamin B6, 16.1 times more Vitamin C and 2.5 times more Vitamin K than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 3.9 times more Vitamin B9 than Sun-dried Tomatoes.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Sun-dried Tomatoes as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Sun-dried Tomatoes have 1.9 times more Calcium, 2.9 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus, 4.2 times more Potassium, 2.3 times more Selenium and 26.3 times more Sodium than Boiled Red Kidney Beans.
• Both Sun-dried Tomatoes and Boiled Red Kidney Beans contain similar levels of Zinc per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sun-dried Tomatoes have 5.1 times more Omega 6, 1.2 times more Carbohydrate and 57.8 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 31 times more Omega 3 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Boiled Red Kidney Beans offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6