Comparing Nutrients in 1 pound Florida Avocados VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Florida Avocados	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.8% 544kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.6g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	27.8% 8.9g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	27.2% 0.44g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	42% 7.17g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	209% 271g	130g per day for Men 19-50 years
Sugars	15% 11g	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	1.56% 1.13g	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	% 9.84g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	297% 113g	38g per day for Men 19-50 years
Protein	18% 10g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.5% 4.22mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.2% 0.35mg	139% 1.8mg	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	39.7% 159μg	447% 1787μg	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	87.7% 79mg	22.7% 20.4mg	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	80.4% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	554% 5mg	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	9.64% 0.77mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	197% 4.54mg	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	26% 181mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	9.66% 357g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS California Red Kidney Beans per 1 lb

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

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

• 1 pound of Florida Avocados has 3.9 times more Vitamin C than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 25.2 times more Vitamin B1, 4.1 times more Vitamin B2, 3.1 times more Vitamin B3, 5.1 times more Vitamin B6 and 11.3 times more Vitamin B9 than Raw Florida Avocados.
• Both Florida Avocados and California Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Florida Avocados have insufficient amounts of Vitamin B1
• Both Raw Florida Avocados as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Florida Avocados has 6.7 times more Water than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 19.5 times more Calcium, 3.5 times more Copper, 55 times more Iron, 6.7 times more Magnesium, 10.5 times more Manganese, 10.1 times more Phosphorus, 4.2 times more Potassium and 6.4 times more Zinc than Raw Florida Avocados.
• 1 pound of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Avocados has 40.2 times more Fat, 54.4 times more Saturated Fat and 29.3 times more Omega 6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 2.8 times more Energy, 7.6 times more Carbohydrate, 4.4 times more Fiber and 10.9 times more Protein than Raw Florida Avocados.
• Both Florida Avocados and California Red Kidney Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6