Comparing Nutrients in 500 calories Boiled Kidney BeansVS Figs

Weight per 500 calories

Boiled Kidney Beans

394g

Figs

676g

Boiled Kidney Beans have 1.7 times more energy per 100g than Figs. It has average energy density when compared to other foods. Raw Figs having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Figs

93%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Figs

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.03%1.97g

Fat

2.1%2.03g

1.97 gvs2.03 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.9%0.29g

Saturated Fat

1.27%0.41g

0.29 gvs0.41 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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42%0.67g

Omega 3

0%0g

0.67 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.5%0.43g

Omega 6

5.72%0.97g

0.43 gvs0.97 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69%89.8g

Carbohydrate

100%130g

89.8 gvs130 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.74%1.26g

Sugars

152%110g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.26 gvs110 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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66.3%25g

Fiber

51.6%19.6g

25 gvs19.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61%34g

Protein

9.05%5.07g

34 gvs5.07 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Kidney Beansvs Figs

0%0μg

Vitamin A

5.26%47.3μg

RAE, retinol activity equivalents

0 μgvs47.3 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.5%0.63mg

Vitamin B1

33.8%0.41mg

Thiamine

0.63 mgvs0.41 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.6%0.23mg

Vitamin B2

26%0.34mg

Riboflavin

0.23 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.2%2.28mg

Vitamin B3

17%2.7mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs2.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.3%0.87mg

Vitamin B5

40.5%2.03mg

Pantothenic acid

0.87 mgvs2.03 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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36.3%0.47mg

Vitamin B6

58.7%0.76mg

Pyridoxine

0.47 mgvs0.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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128%512μg

Vitamin B9

10%40.5μg

Folates and Folic Acid

512 μgvs40.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.25%4.72mg

Vitamin C

15%13.5mg

Ascorbic acid

4.72 mgvs13.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.79%0.12mg

Vitamin E

4.95%0.74mg

Tocopherols and Tocotrienols

0.12 mgvs0.74 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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27.6%33μg

Vitamin K

26.5%31.8μg

Phytomenadione or phylloquinone

33 μgvs31.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Figs

13.8%138mg

Calcium

23.6%236mg

138 mgvs236 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.85mg

Copper

52.6%0.47mg

0.85 mgvs0.47 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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109%8.74mg

Iron

31.3%2.5mg

8.74 mgvs2.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.4%165mg

Magnesium

27.3%115mg

165 mgvs115 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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73.6%1.7mg

Manganese

37.6%0.86mg

1.7 mgvs0.86 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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77.6%543mg

Phosphorus

13.5%95mg

543 mgvs95 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47%1594mg

Potassium

46%1568mg

1594 mgvs1568 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.87%4.33μg

Selenium

2.46%1.35μg

4.33 μgvs1.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.94mg

Sodium

0.45%6.76mg

3.94 mgvs6.76 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35.8%3.94mg

Zinc

9.2%1mg

3.94 mgvs1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.12%264g

Water

14.4%535g

264 gvs535 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Boiled All Types Kidney Beans have 1.6 times more Vitamin B1 and 12.6 times more Vitamin B9 than Raw Figs.
While Raw Figs contain more Vitamin A, 1.5 times more Vitamin B2, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.9 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Figs have similar amounts of Vitamin B3 and Vitamin K per 500 kcal.
Both Boiled All Types Kidney Beans as well as Raw Figs have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

Boiled All Types Kidney Beans have 1.8 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 5.7 times more Phosphorus, 3.2 times more Selenium and 3.9 times more Zinc than Raw Figs.
While Raw Figs contain 1.7 times more Calcium and 2 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Figs have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have more Omega 3, 1.3 times more Fiber and 6.7 times more Protein than Raw Figs.
While Raw Figs contain 2.3 times more Omega 6, 1.4 times more Carbohydrate and 87.2 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Figs have similar amounts of Energy per 500 kcal.
Both Boiled All Types Kidney Beans as well as Raw Figs have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansFigsVS Canned Kidney BeansBoiled Kidney BeansVS Figs, canned, water pack, solids and liquidsFigsVS Figs, canned, water pack, solids and liquids

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Figs

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: