Comparing Nutrients in 7 ounces Sun-dried Tomatoes VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Sun-dried Tomatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.7% 512kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	89% 116g	130g per day for Men 19-50 years
Sugars	103% 74.6g	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	64.2% 24.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	50% 28g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	60.4% 0.79mg	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	33.7% 135μg	195% 780μg	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	86.4% 77.8mg	9.92% 8.93mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 218mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	314% 2.82mg	220% 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	225% 18mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	96% 2.2mg	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	101% 706mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	200% 6801mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes VS Royal Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Sun-dried Tomatoes vs Royal Red Kidney Beans:

• 7 ounces of Sun-dried Tomatoes have more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 4.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 8.7 times more Vitamin C than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 5.8 times more Vitamin B9 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Sun-dried Tomatoes as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sun-dried Tomatoes vs Royal Red Kidney Beans:

• 7 ounces of Sun-dried Tomatoes have 1.4 times more Copper, 1.4 times more Magnesium, 1.7 times more Manganese, 2.5 times more Potassium, 1.7 times more Selenium and 8.2 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.3 times more Zinc than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Royal Red Kidney Beans contain similar levels of Calcium, Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sun-dried Tomatoes have 6.6 times more Fat and 11.4 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.3 times more Energy, 13.8 times more Omega 3, 2 times more Fiber and 1.8 times more Protein than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Sun-dried Tomatoes provide inadequate amounts of Omega 3
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6