Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	8.7% 252kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	23% 3.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	48.7% 0.63mg	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	64.5% 258μg	11.4% 45.6μg	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	2.65% 2.4mg	224% 202mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	104% 0.94mg	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	73% 5.83mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	40.2% 0.92mg	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	40.3% 282mg	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	91% 3106mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Sun-dried Tomatoes, Packed In Oil per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Sun-dried Tomatoes, Packed In Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Sun-dried Tomatoes, Packed In Oil:

• 7 ounces of Boiled Red Kidney Beans have 5.7 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil.
• While 7 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 6.6 times more Vitamin B2, 6.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.7 times more Vitamin B6 and 84.8 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Sun-dried Tomatoes, Packed In Oil provide similar amounts of Vitamin B1 per seven ounces.
• 7 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, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Sun-dried Tomatoes, Packed In Oil:

• 7 ounces of Boiled Red Kidney Beans have 1.4 times more Zinc than Sun-dried Tomatoes, Packed In Oil.
• While 7 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 1.7 times more Calcium, 2 times more Copper, 1.8 times more Magnesium, 3.9 times more Potassium, 2.5 times more Selenium and 133 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Sun-dried Tomatoes, Packed In Oil contain similar levels of Iron, Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.2 times more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than Sun-dried Tomatoes, Packed In Oil.
• While 7 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 1.7 times more Energy, 28.2 times more Fat, 26.3 times more Saturated Fat and 18.5 times more Omega 6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Sun-dried Tomatoes, Packed In Oil offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6