Comparing Nutrients in 1 kilogram Figs VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Figs	Canned Kidney Beans	Recommended Dietary Allowance
Energy	25.5% 740kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	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	8.47% 1.44g	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	148% 192g	112% 145g	130g per day for Men 19-50 years
Sugars	224% 163g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	76.3% 29g	113% 43g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Figs	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	15% 60μg	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	22.2% 20mg	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	7.33% 1.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	35% 350mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	46.3% 3.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.28mg	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	20% 140mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	21.4% 791g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Canned Kidney Beans per 1 kg

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

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

• 1 kilogram of Figs has 2.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.7 times more Vitamin C than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.9 times more Vitamin B1 and 6 times more Vitamin B9 than Raw Figs.
• Both Figs and Canned Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Figs have insufficient amounts of Vitamin B9
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Figs as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kg of Canned All Types Kidney Beans contains 1.9 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 6.4 times more Phosphorus, 296 times more Sodium and 3.1 times more Zinc than Raw Figs.
• Both Figs and Canned Kidney Beans contain similar levels of Calcium, Potassium and Water per one kilogram.
• 1 kilogram of Figs lack sufficient amounts of Zinc
• Both Raw Figs as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Figs has 1.3 times more Carbohydrate and 8.8 times more Sugars than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains more Omega 3, 1.5 times more Fiber and 7 times more Protein than Raw Figs.
• Both Figs and Canned Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Figs provide inadequate amounts of Omega 3 and Protein
• Both Raw Figs as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.