Comparing Nutrients in 1 kilogram Figs, canned, water pack, solids and liquids VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, water pack, solids and liquids	3%	2%	95%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Figs, canned, water pack, solids and liquids	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	18.3% 530kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	175% 228g	130g per day for Men 19-50 years
Sugars	163% 118g	4.4% 3.2g	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	168% 64g	38g per day for Men 19-50 years
Protein	7.14% 4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, water pack, solids and liquids	Boiled 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	19% 0.23mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	92% 1.2mg	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	325% 1300μg	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	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	5.33% 0.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, water pack, solids and liquids	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	28% 280mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	240% 2.16mg	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	36.3% 2.9mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	23% 852g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Figs, canned, water pack, solids and liquids vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B5, 1.7 times more Vitamin B6, 65 times more Vitamin B9 and 2.5 times more Vitamin K than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 1 kg.
• Both Figs, canned, water pack, solids and liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Figs, canned, water pack, solids and liquids vs Boiled Kidney Beans:

• Figs, canned, water pack, solids and liquids have 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Copper, 7.7 times more Iron, 4.2 times more Magnesium, 4.9 times more Manganese, 13.8 times more Phosphorus, 3.9 times more Potassium, 11 times more Selenium and 8.3 times more Zinc than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Boiled All Types Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Figs, canned, water pack, solids and liquids have 36.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Energy, more Omega 3, 1.6 times more Carbohydrate, 2.9 times more Fiber and 21.7 times more Protein than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.