Comparing Nutrients in 5 ounces California Red Kidney Beans VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	California Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	16% 468kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	9.2% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	60.8% 79g	130g per day for Men 19-50 years
Sugars	NA	73.5% 53.3g	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	93% 35.3g	46% 17.4g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.93% 62.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	62.4% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	59.3% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	36.2% 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	140% 558μg	24% 96μg	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	7.1% 6.38mg	61.7% 55.6mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50.8% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	27.6% 276mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	224% 2mg	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	166% 13.3mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	65.5% 275mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	114% 2.6mg	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	82% 574mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	143% 4858mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Sun-dried Tomatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Sun-dried Tomatoes:

• 5 ounces of California Red Kidney Beans have 5.8 times more Vitamin B9 than Sun-dried Tomatoes.
• While 5 oz of Sun-dried Tomatoes contain more Vitamin A, 2.2 times more Vitamin B2, 4.4 times more Vitamin B3, 2.7 times more Vitamin B5 and 8.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Tomatoes provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Sun-dried Tomatoes:

• 5 ounces of California Red Kidney Beans have 1.8 times more Calcium and 1.3 times more Zinc than Sun-dried Tomatoes.
• While 5 oz of Sun-dried Tomatoes contain 1.3 times more Copper, 1.8 times more Manganese, 2.3 times more Potassium, 1.7 times more Selenium and 9.7 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Tomatoes contain similar levels of Iron, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.3 times more Energy, 7.6 times more Omega 3, 2 times more Fiber and 1.7 times more Protein than Sun-dried Tomatoes.
• While 5 oz of Sun-dried Tomatoes contain 11.9 times more Fat and 20.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Tomatoes offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Sun-dried Tomatoes provide inadequate amounts of Omega 3