Comparing Nutrients in 500 calories Stewed Dried Figs VS Boiled Kidney Beans

Weight per 500 calories

• Stewed Dried Figs: 467g
• Boiled Kidney Beans: 394g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Stewed Dried Figs or Boiled Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Stewed Dried Figs	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.87g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	69% 89.8g	130g per day for Men 19-50 years
Sugars	150% 109g	1.74% 1.26g	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	51.6% 19.6g	66.3% 25g	38g per day for Men 19-50 years
Protein	12% 6.64g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Boiled 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	4.3% 0.051mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	36.3% 0.47mg	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	1.17% 4.67μg	128% 512μg	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	23% 20.6mg	5.25% 4.72mg	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	4.67% 0.7mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	32.7% 327mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	94% 0.85mg	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	51.4% 4.1mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	32.3% 136mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	73.6% 1.7mg	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	19.4% 136mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	40.4% 1374mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.25% 18.7mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	8.8% 326g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stewed Dried Figs vs Boiled Kidney Beans:

• Stewed Dried Figs have 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.4 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.3 times more Vitamin B1, 1.5 times more Vitamin B5 and 109.5 times more Vitamin B9 than Stewed Dried Figs.
• Both Stewed Dried Figs and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 500 kcal.
• Both Stewed Dried Figs as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Stewed Dried Figs vs Boiled Kidney Beans:

• Stewed Dried Figs have 2.4 times more Calcium and 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Copper, 2.1 times more Iron, 1.6 times more Manganese, 4 times more Phosphorus, 4.6 times more Selenium and 3.5 times more Zinc than Stewed Dried Figs.
• Both Stewed Dried Figs and Boiled All Types Kidney Beans have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stewed Dried Figs have 1.4 times more Carbohydrate and 86.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 1.3 times more Fiber and 5.1 times more Protein than Stewed Dried Figs.
• Both Stewed Dried Figs and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Stewed Dried Figs as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.