Comparing Nutrients in 100 calories Figs Canned in Light Syrup VS California Red Kidney Beans

Weight per 100 calories

• Figs Canned in Light Syrup: 145g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 4.8 times more energy per unit of mass than Figs Canned in Light Syrup with Liquids, which is high in comparison to other foods. Figs Canned in Light Syrup having low energy density.

Discover which food has more nutrients per 100 calories - Figs Canned in Light Syrup or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	14% 18g	130g per day for Men 19-50 years
Sugars	32.3% 23.4g	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	6.86% 2.6g	20% 7.55g	38g per day for Men 19-50 years
Protein	1% 0.57g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.32% 2.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.66% 0.032mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.24% 0.055mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.96% 0.63mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	9.25% 0.12mg	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	0.72% 2.9μg	30% 119μg	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	1.6% 1.45mg	1.5% 1.36mg	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	0.97% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.07% 6.1μg	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	3.9% 39mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	37% 0.33mg	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	5.25% 0.42mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	3.45% 14.5mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	5.4% 0.12mg	13% 0.3mg	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	2.07% 14.5mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	4.35% 148mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	0.53% 0.29μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.096% 3.56g	3700g per day for Men 19-50 years

Figs Canned In Light Syrup VS California Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Figs Canned in Light Syrup or California Red Kidney Beans?

Lets compare vitamin content per 100 calories of Figs Canned in Light Syrup vs California Red Kidney Beans:

• 100 kcal of Raw California Red Kidney Beans contain 5 times more Vitamin B1, 2.4 times more Vitamin B5 and 41.2 times more Vitamin B9 than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and California Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 calories.
• 100 calories of Figs Canned in Light Syrup have insufficient amounts of Vitamin B9
• Both Figs Canned in Light Syrup with Liquids as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Figs Canned in Light Syrup vs California Red Kidney Beans:

• 100 calories of Figs Canned in Light Syrup have 33.1 times more Water than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 1.5 times more Calcium, 2.1 times more Copper, 6.7 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 8.5 times more Phosphorus, 3.1 times more Potassium and 4.8 times more Zinc than Figs Canned in Light Syrup with Liquids.
• 100 calories of Figs Canned in Light Syrup lack sufficient amounts of Zinc
• Both Figs Canned in Light Syrup with Liquids as well as Raw California Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Figs Canned in Light Syrup have 1.4 times more Carbohydrate than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 2.9 times more Fiber and 13.1 times more Protein than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and California Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Figs Canned in Light Syrup provide inadequate amounts of Protein
• Both Figs Canned in Light Syrup with Liquids as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.