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

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	6.2% 180kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	25% 32.3g	60.8% 79g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	46% 17.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	19% 0.23mg	62.4% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	59.3% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	50.8% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	65.5% 275mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	143% 4858mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.56% 20.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled 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 Boiled Red Kidney Beans vs Sun-dried Tomatoes:

• 5 ounces of Boiled Red Kidney Beans have 1.9 times more Vitamin B9 than Sun-dried Tomatoes.
• While 5 oz of Sun-dried Tomatoes contain more Vitamin A, 3.3 times more Vitamin B1, 8.4 times more Vitamin B2, 15.7 times more Vitamin B3, 9.5 times more Vitamin B5, 2.8 times more Vitamin B6, 32.7 times more Vitamin C and 5.1 times more Vitamin K than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Red Kidney Beans as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 oz of Sun-dried Tomatoes contain 3.9 times more Calcium, 5.9 times more Copper, 3.1 times more Iron, 4.3 times more Magnesium, 3.9 times more Manganese, 2.5 times more Phosphorus, 8.5 times more Potassium, 4.6 times more Selenium, 53.5 times more Sodium and 1.9 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 15.3 times more Omega 3 than Sun-dried Tomatoes.
• While 5 oz of Sun-dried Tomatoes contain 2 times more Energy, 5.9 times more Fat, 10.3 times more Omega 6, 2.4 times more Carbohydrate, 117.5 times more Sugars, 1.7 times more Fiber and 1.6 times more Protein than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Sun-dried Tomatoes provide inadequate amounts of Omega 3