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

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Raw Dried Figs	Red Kidney Beans	Recommended Dietary Allowance
Energy	86% 2490kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	471% 613g	130g per day for Men 19-50 years
Sugars	661% 479g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	59% 33g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Red Kidney Beans	Recommended Dietary Allowance
Calcium	162% 1620mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	254% 28mg	11mg per day for Men 19-50 years
Water	8.12% 301g	3.18% 118g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Raw Dried Figs has 1.7 times more Vitamin E and 2.8 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 7.2 times more Vitamin B1, 2.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.7 times more Vitamin B6, 43.8 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Dried Figs.
• 1 kilogram of Raw Dried Figs have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Dried Figs as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Raw Dried Figs has 2 times more Calcium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.4 times more Copper, 3.3 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 6.1 times more Phosphorus, 2 times more Potassium, 5.3 times more Selenium and 5.1 times more Zinc than Raw Dried Figs.
• 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 1.5 times more Omega 6 and 22.8 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.4 times more Energy, more Omega 3, 1.6 times more Fiber and 6.8 times more Protein than Raw Dried Figs.
• Both Raw Dried Figs and Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Raw Dried Figs provide inadequate amounts of Omega 3
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6