Comparing Nutrients in 7 ounces Raw Dried Figs VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Raw Dried Figs	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 494kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	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	4.03% 0.68g	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	97% 127g	91% 119g	130g per day for Men 19-50 years
Sugars	131% 95g	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	62.7% 45.4g	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	% 49.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Raw 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	14% 0.17mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.68% 1.23mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	4.47% 18μg	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	2.65% 2.4mg	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	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32% 321mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	50.4% 4.03mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	19% 133mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Dried Figs VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Dried Figs 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 Raw Dried Figs vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 6.2 times more Vitamin B1, 2.7 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B5, 3.7 times more Vitamin B6, 43.8 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Dried Figs.
• 7 ounces of Raw Dried Figs have insufficient amounts of Vitamin C
• Both Raw Dried Figs 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 Raw Dried Figs vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 3.8 times more Copper, 4.6 times more Iron, 2.4 times more Magnesium, 2 times more Manganese, 6 times more Phosphorus, 2.2 times more Potassium, 5.3 times more Selenium and 4.6 times more Zinc than Raw Dried Figs.
• Both Raw Dried Figs and California Red Kidney Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Dried Figs have 6.4 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.3 times more Energy, more Omega 3, 2.5 times more Fiber and 7.4 times more Protein than Raw Dried Figs.
• Both Raw Dried Figs and California Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Raw Dried Figs provide inadequate amounts of Omega 3
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6