Comparing Nutrients in 7 ounces Figs Canned in Light Syrup VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Figs Canned in Light Syrup	California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.72% 137kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	91% 119g	130g per day for Men 19-50 years
Sugars	44.2% 32g	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	9.4% 3.57g	130% 49.4g	38g per day for Men 19-50 years
Protein	1.4% 0.77g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.74% 0.14mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	60.6% 0.79mg	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	0.99% 3.97μg	195% 782μg	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	2.2% 2mg	9.92% 8.93mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	243% 2.2mg	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	7.2% 0.58mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	86.3% 2mg	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	2.83% 20mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.36% 161g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs Canned in Light Syrup VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Figs Canned in Light Syrup versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Figs Canned in Light Syrup vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 24 times more Vitamin B1, 5.8 times more Vitamin B2, 4.7 times more Vitamin B3, 11.3 times more Vitamin B5, 5.7 times more Vitamin B6, 197 times more Vitamin B9 and 4.5 times more Vitamin C than Figs Canned in Light Syrup with Liquids.
• 7 ounces of Figs Canned in Light Syrup have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Figs Canned in Light Syrup with Liquids as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Figs Canned in Light Syrup vs California Red Kidney Beans:

• 7 ounces of Figs Canned in Light Syrup have 6.9 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 7.2 times more Calcium, 10.2 times more Copper, 32.2 times more Iron, 16 times more Magnesium, 11.6 times more Manganese, 40.5 times more Phosphorus, 14.6 times more Potassium, 16 times more Selenium and 23.2 times more Zinc than Figs Canned in Light Syrup with Liquids.
• 7 ounces of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 4.8 times more Energy, more Omega 3, 3.3 times more Carbohydrate, 13.8 times more Fiber and 62.5 times more Protein than Figs Canned in Light Syrup with Liquids.
• 7 ounces of Figs Canned in Light Syrup provide inadequate amounts of Omega 3 and Protein
• Both Figs Canned in Light Syrup with Liquids as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.