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

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raw Dried Figs	Canned Kidney Beans	Recommended Dietary Allowance
Energy	86% 2490kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	112% 145g	130g per day for Men 19-50 years
Sugars	661% 479g	25.5% 18.5g	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	316% 229g	0% 0g	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	% 248g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 18.5g	g per day for Men 19-50 years
Fiber	258% 98g	113% 43g	38g per day for Men 19-50 years
Protein	59% 33g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	57% 0.74mg	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	22.5% 90μg	90% 360μg	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	23.3% 3.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	162% 1620mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	150% 1.35mg	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	254% 20.3mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	73% 1.68mg	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	96% 670mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	8.12% 301g	21% 780g	3700g per day for Men 19-50 years

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

• Raw Dried Figs have 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 1.4 times more Vitamin B6, 17.5 times more Vitamin E and 3.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B1 and 4 times more Vitamin B9 than Raw Dried Figs.
• Both Raw Dried Figs and Canned All Types Kidney Beans have similar amounts of Vitamin C per 1 kg.
• Both Raw Dried Figs as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Dried Figs have 4.8 times more Calcium, 2.1 times more Copper, 1.7 times more Iron, 2.5 times more Magnesium, 3 times more Manganese and 2.9 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Phosphorus, 1.5 times more Selenium, 29.6 times more Sodium and 2.6 times more Water than Raw Dried Figs.
• Both Raw Dried Figs and Canned All Types Kidney Beans have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Dried Figs have 3 times more Energy, 3.3 times more Omega 6, 4.4 times more Carbohydrate, 25.9 times more Sugars, more Fructose and 2.3 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 1.6 times more Protein than Raw Dried Figs.
• Both Raw Dried Figs as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.