Comparing Nutrients in 14 ounces Stewed Dried Figs VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Stewed Dried Figs	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	14.6% 425kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.48% 0.59g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	68.4% 89g	130g per day for Men 19-50 years
Sugars	128% 93g	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	44% 16.7g	97% 37g	38g per day for Men 19-50 years
Protein	10% 5.64g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	31.8% 0.41mg	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	0.99% 3.97μg	73.4% 294μg	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	19.4% 17.5mg	5.3% 4.76mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.8% 278mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	127% 1.15mg	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	43.7% 3.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	55% 1.26mg	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	16.4% 115mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	7.5% 277g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stewed Dried Figs vs Boiled California Red Kidney Beans:

• Stewed Dried Figs have 1.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 11.7 times more Vitamin B1, 1.7 times more Vitamin B5 and 74 times more Vitamin B9 than Stewed Dried Figs.
• Both Stewed Dried Figs and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Stewed Dried Figs as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stewed Dried Figs vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 2.3 times more Copper, 3.4 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 4.7 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium and 3.6 times more Zinc than Stewed Dried Figs.
• Both Stewed Dried Figs and Boiled California Red Kidney Beans have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Stewed Dried Figs have 1.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3, 2.2 times more Fiber and 6.4 times more Protein than Stewed Dried Figs.
• Both Stewed Dried Figs and Boiled California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Stewed Dried Figs as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.