Comparing Nutrients in 500 calories Raw Dried FigsVS Boiled Kidney Beans

Weight per 500 calories

Raw Dried Figs

201g

Boiled Kidney Beans

394g

Raw Dried Figs have 2 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Raw Dried Figs

92%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Raw Dried Figsvs Boiled Kidney Beans

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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1.93%1.87g

Fat

2.03%1.97g

1.87 gvs1.97 g

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

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0.9%0.29g

Saturated Fat

0.9%0.29g

0.29 gvs0.29 g

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

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0%0g

Omega 3

42%0.67g

0 gvs0.67 g

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

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4.08%0.69g

Omega 6

2.5%0.43g

0.69 gvs0.43 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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99%128g

Carbohydrate

69%89.8g

128 gvs89.8 g

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

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133%96g

Sugars

1.74%1.26g

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

96 gvs1.26 g

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

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63.4%46g

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]

46 gvsNA g

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

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%49.8g

Glucose

49.8 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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51.8%19.7g

Fiber

66.3%25g

19.7 gvs25 g

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

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12%6.63g

Protein

61%34g

6.63 gvs34 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Raw Dried Figsvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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14.2%0.17mg

Vitamin B1

52.5%0.63mg

Thiamine

0.17 mgvs0.63 mg

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

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12.7%0.16mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.16 mgvs0.23 mg

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

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7.77%1.24mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

1.24 mgvs2.28 mg

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

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17.4%0.87mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.87 mgvs0.87 mg

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

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16.4%0.21mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.21 mgvs0.47 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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4.5%18μg

Vitamin B9

128%512μg

Folates and Folic Acid

18 μgvs512 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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2.68%2.4mg

Vitamin C

5.25%4.72mg

Ascorbic acid

2.4 mgvs4.72 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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4.7%0.7mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.7 mgvs0.12 mg

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

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26%31.3μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

31.3 μgvs33 μg

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

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Minerals

Raw Dried Figsvs Boiled Kidney Beans

32.5%325mg

Calcium

13.8%138mg

325 mgvs138 mg

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

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64%0.58mg

Copper

94%0.85mg

0.58 mgvs0.85 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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51%4.08mg

Iron

109%8.74mg

4.08 mgvs8.74 mg

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

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32.5%137mg

Magnesium

39.4%165mg

137 mgvs165 mg

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

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44.5%1.02mg

Manganese

73.6%1.7mg

1.02 mgvs1.7 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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19.2%135mg

Phosphorus

77.6%543mg

135 mgvs543 mg

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

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40%1365mg

Potassium

47%1594mg

1365 mgvs1594 mg

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

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2.2%1.2μg

Selenium

7.87%4.33μg

1.2 μgvs4.33 μg

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

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1.34%20mg

Sodium

0.26%3.94mg

20 mgvs3.94 mg

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

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10%1.1mg

Zinc

35.8%3.94mg

1.1 mgvs3.94 mg

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

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1.63%60.3g

Water

7.12%264g

60.3 gvs264 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 Raw Dried Figs vs Boiled Kidney Beans:

Boiled All Types Kidney Beans contain 3.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B6, 28.3 times more Vitamin B9 and 2 times more Vitamin C than Raw Dried Figs.
Both Raw Dried Figs and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin K per 500 kcal.
Both Raw Dried Figs as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

Raw Dried Figs have 2.4 times more Calcium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Copper, 2.1 times more Iron, 1.7 times more Manganese, 4 times more Phosphorus, 3.6 times more Selenium, 3.6 times more Zinc and 4.4 times more Water than Raw Dried Figs.
Both Raw Dried Figs and Boiled All Types Kidney Beans have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Dried Figs have 1.4 times more Carbohydrate and 76.4 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Omega 3, 1.3 times more Fiber and 5.2 times more Protein than Raw Dried Figs.
Both Raw Dried Figs and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Raw Dried Figs as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Raw Dried FigsVS Stewed Dried FigsBoiled Kidney BeansVS Stewed Dried FigsRaw Dried FigsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Raw Dried FigsVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: