Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Boiled Kidney Beans	Raw Dried Figs	Recommended Dietary Allowance
Energy	43.8% 1270kcal	86% 2490kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	491% 639g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	661% 479g	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	316% 229g	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	% 248g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	168% 64g	258% 98g	38g per day for Men 19-50 years
Protein	155% 86.7g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	86.8% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	81.5% 1.06mg	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	325% 1300μg	22.5% 90μg	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	13.3% 12mg	13.3% 12mg	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	2% 0.3mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Raw Dried Figs	Recommended Dietary Allowance
Calcium	35% 350mg	162% 1620mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	319% 2.87mg	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	278% 22mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	222% 5.1mg	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	197% 1380mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	18% 669g	8.12% 301g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Raw Dried Figs:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B1 and 14.4 times more Vitamin B9 than Raw Dried Figs.
• While Raw Dried Figs contain 1.4 times more Vitamin B2, 2 times more Vitamin B5, 11.7 times more Vitamin E and 1.9 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Dried Figs have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Raw Dried Figs:

• Boiled All Types Kidney Beans have 2.1 times more Phosphorus, 1.8 times more Selenium, 1.8 times more Zinc and 2.2 times more Water than Raw Dried Figs.
• While Raw Dried Figs contain 4.6 times more Calcium, 1.3 times more Copper, 1.6 times more Magnesium and 1.7 times more Potassium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Dried Figs have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have more Omega 3 and 2.6 times more Protein than Raw Dried Figs.
• While Raw Dried Figs contain 2 times more Energy, 3.2 times more Omega 6, 2.8 times more Carbohydrate, 149.8 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Dried Figs have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.