Comparing Nutrients in 1 kilogram Figs, canned, heavy syrup pack, solids and liquids VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Figs, canned, heavy syrup pack, solids and liquids	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	30.3% 880kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	449% 583g	130g per day for Men 19-50 years
Sugars	286% 207g	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	58% 22g	655% 249g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, heavy syrup pack, solids and liquids	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	305% 3.96mg	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	5% 20μg	983% 3930μg	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	11% 10mg	50% 45mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, heavy syrup pack, solids and liquids	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	1111% 10mg	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	35% 2.8mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	482% 11mg	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	14.3% 100mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	20.6% 763g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs, canned, heavy syrup pack, solids and liquids VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Figs, canned, heavy syrup pack, solids and liquids versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Figs, canned, heavy syrup pack, solids and liquids vs Royal Red Kidney Beans:

• 1 kg of Raw Royal Red Kidney Beans contains 17.7 times more Vitamin B1, 6.5 times more Vitamin B2, 4.9 times more Vitamin B3, 11.3 times more Vitamin B5, 5.7 times more Vitamin B6, 196.5 times more Vitamin B9 and 4.5 times more Vitamin C than Figs, canned, heavy syrup pack, solids and liquids.
• 1 kilogram of Figs, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Figs, canned, heavy syrup pack, solids and liquids vs Royal Red Kidney Beans:

• 1 kilogram of Figs, canned, heavy syrup pack, solids and liquids has 6.4 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 4.9 times more Calcium, 9.4 times more Copper, 31.1 times more Iron, 13.8 times more Magnesium, 13.2 times more Manganese, 40.6 times more Phosphorus, 13.6 times more Potassium, 16 times more Selenium and 24.2 times more Zinc than Figs, canned, heavy syrup pack, solids and liquids.
• 1 kilogram of Figs, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Royal Red Kidney Beans contains 3.7 times more Energy, more Omega 3, 2.5 times more Carbohydrate, 11.3 times more Fiber and 66.7 times more Protein than Figs, canned, heavy syrup pack, solids and liquids.
• 1 kilogram of Figs, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.