Comparing Nutrients in 1 kilogram California Avocados VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	California Avocados	California Red Kidney Beans	Recommended Dietary Allowance
Energy	57.6% 1670kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.4g	460% 598g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	1.1% 0.8g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	179% 68g	655% 249g	38g per day for Men 19-50 years
Protein	35% 19.6g	435% 244g	56g per day for Men 19-50 years

Vitamins

	California Avocados	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.87mg	305% 3.97mg	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	223% 890μg	985% 3940μg	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	98% 88mg	50% 45mg	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	131% 19.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 130mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	1222% 11mg	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	76.3% 6.1mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	64.8% 1.5mg	435% 10mg	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	77% 540mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	19.5% 723g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: California Avocados VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of California Avocados versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Avocados vs California Red Kidney Beans:

• 1 kilogram of California Avocados has 1.9 times more Vitamin B5 and 2 times more Vitamin C than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 7.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw California Avocados.
• Both California Avocados and California Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• Both Raw California Avocados as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Avocados vs California Red Kidney Beans:

• 1 kg of Raw California Red Kidney Beans contains 15 times more Calcium, 6.5 times more Copper, 15.3 times more Iron, 5.5 times more Magnesium, 6.7 times more Manganese, 7.5 times more Phosphorus, 2.9 times more Potassium, 8 times more Selenium and 3.8 times more Zinc than Raw California Avocados.
• 1 kilogram of California Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Avocados has 61.6 times more Fat, 59.1 times more Saturated Fat, 1.5 times more Omega 3 and 31 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2 times more Energy, 6.9 times more Carbohydrate, 3.7 times more Fiber and 12.4 times more Protein than Raw California Avocados.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6