Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Boiled Red Kidney Beans	Florida Avocados	Recommended Dietary Allowance
Energy	43.8% 1270kcal	41.4% 1200kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	61.3% 19.6g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	93% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	60% 78.2g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	33.4% 24g	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	3.45% 2.5g	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	% 21.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	195% 74g	147% 56g	38g per day for Men 19-50 years
Protein	155% 86.7g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Florida 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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	60% 0.78mg	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	87.5% 350μg	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	193% 174mg	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	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Florida Avocados	Recommended Dietary Allowance
Calcium	28% 280mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	346% 3.1mg	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	368% 29.4mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	41.3% 0.95mg	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	203% 1420mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	103% 3510mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	18% 669g	21.3% 788g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Florida Avocados per 1 kg

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

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

• 1 kilogram of Boiled Red Kidney Beans has 7.6 times more Vitamin B1, 1.5 times more Vitamin B6 and 3.7 times more Vitamin B9 than Florida Avocados.
• While 1 kg of Raw Florida Avocados contains 4.2 times more Vitamin B5, 14.5 times more Vitamin C and 88.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Florida Avocados provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Florida Avocados have insufficient amounts of Vitamin B1
• Both Boiled Red Kidney Beans as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 2.8 times more Calcium, 17.3 times more Iron, 1.9 times more Magnesium, 5 times more Manganese, 3.6 times more Phosphorus and 2.7 times more Zinc than Florida Avocados.
• While 1 kg of Raw Florida Avocados contains 1.3 times more Copper than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Florida Avocados contain similar levels of Potassium per one kilogram.
• 1 kilogram of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.8 times more Omega 3, 2.9 times more Carbohydrate, 1.3 times more Fiber and 3.9 times more Protein than Florida Avocados.
• While 1 kg of Raw Florida Avocados contains 20.1 times more Fat, 27.2 times more Saturated Fat, 14.8 times more Omega 6 and 7.6 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Florida Avocados offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6