Comparing Nutrients in 1 pound California Red Kidney Beans VS Figs, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	California Red Kidney Beans	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	51.6% 1497kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	297% 113g	NA	38g per day for Men 19-50 years
Protein	197% 111g	3.08% 1.72g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	NA	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	447% 1787μg	NA	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	22.7% 20.4mg	5.04% 4.54mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	88.5% 885mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	52% 0.47mg	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	530% 42.4mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	16.4% 0.38mg	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	262% 1837mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Figs, canned, extra heavy syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Figs, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of California Red Kidney Beans has 24 times more Vitamin B1, 6.1 times more Vitamin B2, 4.9 times more Vitamin B3, 11.3 times more Vitamin B5 and 4.5 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw California Red Kidney Beans as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of California Red Kidney Beans has 7.5 times more Calcium, 10.7 times more Copper, 33.4 times more Iron, 16 times more Magnesium, 12 times more Manganese, 40.5 times more Phosphorus, 15.4 times more Potassium and 23.2 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 3.1 times more Energy, 2.1 times more Carbohydrate and 64.1 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Raw California Red Kidney Beans as well as Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one pound.