Comparing Nutrients in 500 calories Stewed Dried Figs VS California Red Kidney Beans

Weight per 500 calories

• Stewed Dried Figs: 467g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 3.1 times more energy per unit of mass than Stewed Dried Figs, which is high in comparison to other foods. Stewed Dried Figs having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Stewed Dried Figs	California Red 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	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	69.7% 91g	130g per day for Men 19-50 years
Sugars	150% 109g	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	51.6% 19.6g	99% 37.7g	38g per day for Men 19-50 years
Protein	12% 6.64g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	California 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	4.3% 0.051mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.7% 327mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	185% 1.67mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	32.3% 136mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	66% 1.5mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	40.4% 1374mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	1.25% 18.7mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	8.8% 326g	0.48% 18g	3700g per day for Men 19-50 years

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

• Stewed Dried Figs have 1.5 times more Vitamin B2 and 3 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 15.6 times more Vitamin B1, 2 times more Vitamin B5 and 127.8 times more Vitamin B9 than Stewed Dried Figs.
• Both Stewed Dried Figs and Raw California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Stewed Dried Figs as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Stewed Dried Figs have 18.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 4.5 times more Phosphorus, 1.6 times more Potassium, 5.2 times more Selenium and 3.4 times more Zinc than Stewed Dried Figs.
• Both Stewed Dried Figs and Raw California Red Kidney Beans have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stewed Dried Figs have 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, 1.9 times more Fiber and 5.6 times more Protein than Stewed Dried Figs.
• Both Stewed Dried Figs and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Stewed Dried Figs as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.