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

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Dried Figs	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	86% 2490kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	172% 224g	130g per day for Men 19-50 years
Sugars	661% 479g	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	316% 229g	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	% 248g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	258% 98g	245% 93g	38g per day for Men 19-50 years
Protein	59% 33g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Boiled California Red 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	71% 0.85mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	162% 1620mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	8.12% 301g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Dried Figs VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Dried Figs versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Raw Dried Figs has 1.3 times more Vitamin B2 and 2 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.5 times more Vitamin B1 and 8.2 times more Vitamin B9 than Raw Dried Figs.
• Both Raw Dried Figs and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• Both Raw Dried Figs as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Raw Dried Figs has 2.5 times more Calcium, 1.4 times more Magnesium, 1.6 times more Manganese and 1.6 times more Potassium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.5 times more Iron, 2 times more Phosphorus, 2 times more Selenium and 1.6 times more Zinc than Raw Dried Figs.
• Both Raw Dried Figs and Boiled California Red Kidney Beans contain similar levels of Copper per one kilogram.
• 1 kilogram of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Dried Figs has 2 times more Energy, 17.3 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains more Omega 3 and 2.8 times more Protein than Raw Dried Figs.
• Both Raw Dried Figs and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Raw Dried Figs provide inadequate amounts of Omega 3
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6