Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Avocados	5%	76%	19%

Macro Nutrients

	Boiled Kidney Beans	Avocados	Recommended Dietary Allowance
Energy	43.8% 1270kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	151% 147g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	65.6% 85.3g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	9.1% 6.6g	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	1.66% 1.2g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	168% 64g	176% 67g	38g per day for Men 19-50 years
Protein	155% 86.7g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Avocados	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	198% 2.57mg	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	325% 1300μg	203% 810μg	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	13.3% 12mg	111% 100mg	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	2% 0.3mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	175% 210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Avocados	Recommended Dietary Allowance
Calcium	35% 350mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	211% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	278% 22mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	61.7% 1.42mg	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	197% 1380mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	143% 4850mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	18% 669g	19.8% 732g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.4 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Avocados.
• While Raw Avocados contain 2.2 times more Vitamin B2, 3 times more Vitamin B3, 6.3 times more Vitamin B5, 2.1 times more Vitamin B6, 8.3 times more Vitamin C, 69 times more Vitamin E and 2.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Avocados:

• Boiled All Types Kidney Beans have 2.9 times more Calcium, 4 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 2.7 times more Phosphorus, 2.8 times more Selenium and 1.6 times more Zinc than Raw Avocados.
• Both Boiled All Types Kidney Beans and Raw Avocados have similar amounts of Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.4 times more Omega 3, 2.7 times more Carbohydrate and 4.3 times more Protein than Raw Avocados.
• While Raw Avocados contain 1.3 times more Energy, 29.3 times more Fat, 29.1 times more Saturated Fat and 15.5 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Avocados have similar amounts of Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Avocados have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.