Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	6.06% 176kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	25.4% 33g	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	34.7% 13g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	23% 13g	13% 7.17g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	41.8% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	34.8% 0.45mg	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	26.2% 105μg	8.15% 32.6μg	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	1.9% 1.7mg	160% 144mg	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

	Boiled California Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	9.36% 94mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	74.5% 0.67mg	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	53% 4.22mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	28.7% 0.66mg	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	27.7% 194mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	65.2% 2218mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.06% 76.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Sun-dried Tomatoes, Packed In Oil per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Sun-dried Tomatoes, Packed In Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Sun-dried Tomatoes, Packed In Oil:

• 5 ounces of Boiled California Red Kidney Beans have 3.2 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil.
• While 5 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 1.5 times more Vitamin B1, 6.2 times more Vitamin B2, 6.7 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6 and 84.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Sun-dried Tomatoes, Packed In Oil:

• 5 ounces of Boiled California Red Kidney Beans have 1.4 times more Calcium than Sun-dried Tomatoes, Packed In Oil.
• While 5 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 1.6 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 3.7 times more Potassium, 2.5 times more Selenium and 66.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sun-dried Tomatoes, Packed In Oil contain similar levels of Iron, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.6 times more Fiber and 1.8 times more Protein than Sun-dried Tomatoes, Packed In Oil.
• While 5 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 1.7 times more Energy, 156.4 times more Fat, 135.2 times more Saturated Fat, 2.4 times more Omega 3 and 99.1 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sun-dried Tomatoes, Packed In Oil offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6