Comparing Nutrients in 300 calories Florida Avocados VS Canned Kidney Beans

Weight per 300 calories

• Florida Avocados: 250g
• Canned Kidney Beans: 357g

Florida Avocados have 1.4 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Florida Avocados or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Florida Avocados	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	40% 51.8g	130g per day for Men 19-50 years
Sugars	8.34% 6.05g	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	0.86% 0.63g	0% 0g	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	% 5.43g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.6g	g per day for Men 19-50 years
Fiber	37% 14g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.94% 17.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	20.3% 0.26mg	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	22% 87.5μg	32% 129μg	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	48.3% 43.5mg	4.76% 4.3mg	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	44.3% 6.65mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.5% 25mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	86.4% 0.78mg	53.6% 0.48mg	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	5.3% 0.43mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	26% 0.6mg	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	14.3% 100mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	5.33% 197g	7.53% 279g	3700g per day for Men 19-50 years

Florida Avocados VS Canned Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Avocados or Canned Kidney Beans?

Lets compare vitamin content per 300 calories of Florida Avocados vs Canned Kidney Beans:

• 300 calories of Florida Avocados have 4.7 times more Vitamin B5, 10.2 times more Vitamin C and 93.1 times more Vitamin E than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 7.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Florida Avocados.
• Both Florida Avocados and Canned Kidney Beans provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Florida Avocados have insufficient amounts of Vitamin B1
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Florida Avocados as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Florida Avocados vs Canned Kidney Beans:

• 300 calories of Florida Avocados have 1.6 times more Copper than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 4.9 times more Calcium, 9.8 times more Iron, 1.6 times more Magnesium, 2.5 times more Manganese, 3.2 times more Phosphorus, 211.4 times more Sodium, 1.6 times more Zinc and 1.4 times more Water than Raw Florida Avocados.
• Both Florida Avocados and Canned Kidney Beans contain similar levels of Potassium per 300 calories.
• 300 calories of Florida Avocados lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Avocados have 11.7 times more Fat, 9.7 times more Saturated Fat and 10.4 times more Omega 6 than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 2.6 times more Carbohydrate and 3.3 times more Protein than Raw Florida Avocados.
• Both Florida Avocados and Canned Kidney Beans offer comparable quantities of Energy, Omega 3, Sugars and Fiber per 300 calories.
• 300 calories of Canned Kidney Beans provide inadequate amounts of Omega 6