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

Weight per 500 calories

• Sun-dried Tomatoes, Packed In Oil: 235g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 1.5 times more energy per unit of mass than Sun-dried Tomatoes, Packed In Oil, Drained, which is high in comparison to other foods. Sun-dried Tomatoes, Packed In Oil having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	14% 4.44g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	0.48% 0.082g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	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	36% 13.6g	99% 37.7g	38g per day for Men 19-50 years
Protein	21.2% 12g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	California Red 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	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.3% 8.52mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	185% 1.67mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	66% 1.5mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	108% 3674mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	13% 7.04μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	41.6% 624mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.48% 18g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes, Packed In Oil, Drained have more Vitamin A, 2.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.2 times more Vitamin B6 and 35 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Vitamin B1 and 11.1 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw California Red 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 California Red Kidney Beans:

• Sun-dried Tomatoes, Packed In Oil, Drained have 1.6 times more Potassium, 1.5 times more Selenium and 37.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 2.1 times more Zinc than Sun-dried Tomatoes, Packed In Oil, Drained.

Comparison of macro-nutrients per 500 calories:

• Sun-dried Tomatoes, Packed In Oil, Drained have 87.3 times more Fat, 81.5 times more Saturated Fat, 1.4 times more Omega 3 and 56.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Carbohydrate, 2.8 times more Fiber and 3.1 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.