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

Macros Ratio

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

Macro Nutrients

	Raw Dried Figs	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	86% 2490kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	175% 228g	130g per day for Men 19-50 years
Sugars	661% 479g	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	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	195% 74g	38g per day for Men 19-50 years
Protein	59% 33g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	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	22.5% 90μg	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	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	162% 1620mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	119% 4030mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	97% 10.7mg	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 Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Dried Figs versus 1 kg of Boiled 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 Red Kidney Beans:

• 1 kilogram of Raw Dried Figs has 1.4 times more Vitamin B2, 2 times more Vitamin B5, 11.7 times more Vitamin E and 1.9 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.9 times more Vitamin B1 and 14.4 times more Vitamin B9 than Raw Dried Figs.
• Both Raw Dried Figs and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Dried Figs as well as Boiled 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 Red Kidney Beans:

• 1 kilogram of Raw Dried Figs has 5.8 times more Calcium, 1.5 times more Magnesium and 1.7 times more Potassium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.4 times more Iron, 2.1 times more Phosphorus, 2 times more Selenium and 1.9 times more Zinc than Raw Dried Figs.
• Both Raw Dried Figs and Boiled Red Kidney Beans contain similar levels of Copper and Manganese 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, 3.2 times more Omega 6, 2.8 times more Carbohydrate, 149.8 times more Sugars and 1.3 times more Fiber than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains more Omega 3 and 2.6 times more Protein than Raw Dried Figs.
• 1 kilogram of Raw Dried Figs provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6