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

Macros Ratio

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

Macro Nutrients

	Stewed Dried Figs	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	37% 1070kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	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	8.76% 1.5g	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	212% 276g	175% 228g	130g per day for Men 19-50 years
Sugars	322% 234g	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	111% 42g	168% 64g	38g per day for Men 19-50 years
Protein	25.4% 14g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Boiled 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	9.17% 0.11mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	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	2.5% 10μg	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	49% 44mg	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	10% 1.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	70% 700mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	110% 8.8mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	41.4% 290mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	19% 698g	18% 669g	3700g per day for Men 19-50 years

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

• Stewed Dried Figs have 1.9 times more Vitamin B2, 3.7 times more Vitamin C and 5 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 14.5 times more Vitamin B1, 1.7 times more Vitamin B5, 130 times more Vitamin B9 and 1.3 times more Vitamin K than Stewed Dried Figs.
• Both Stewed Dried Figs and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Stewed Dried Figs as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Stewed Dried Figs have 2 times more Calcium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 4.8 times more Phosphorus, 1.4 times more Potassium, 5.5 times more Selenium and 4.2 times more Zinc than Stewed Dried Figs.
• Both Stewed Dried Figs and Boiled All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stewed Dried Figs have 1.2 times more Carbohydrate and 73 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 1.5 times more Fiber and 6.1 times more Protein than Stewed Dried Figs.
• Both Stewed Dried Figs and Boiled All Types Kidney Beans have similar amounts of Energy per 1 kg.
• Both Stewed Dried Figs as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.