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

Weight per 500 calories

• Sun-dried Tomatoes, Packed In Oil: 235g
• Boiled Kidney Beans: 394g

Sun-dried Tomatoes, Packed In Oil have 1.7 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Sun-dried Tomatoes, Packed In Oil or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	14% 4.44g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.8g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	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	36% 13.6g	66.3% 25g	38g per day for Men 19-50 years
Protein	21.2% 12g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.3% 8.52mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	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	13.5% 54μg	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	266% 239mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	94% 0.85mg	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	78.6% 6.3mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	73.6% 1.7mg	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	46.6% 326mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	108% 3674mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	13% 7.04μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	41.6% 624mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	3.4% 126g	7.12% 264g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes, Packed In Oil, Drained have more Vitamin A, 3.9 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 50.6 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1 and 9.5 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Sun-dried Tomatoes, Packed In Oil, Drained have 1.3 times more Copper, 2.3 times more Potassium, 1.6 times more Selenium and 158.6 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Iron, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Zinc and 2.1 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Boiled All Types Kidney Beans have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sun-dried Tomatoes, Packed In Oil, Drained have 16.8 times more Fat, 15.5 times more Saturated Fat and 10.9 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.7 times more Omega 3, 1.6 times more Carbohydrate, 1.9 times more Fiber and 2.9 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.