Comparing Nutrients in 500 calories California Avocados VS Boiled Kidney Beans

Weight per 500 calories

• California Avocados: 299g
• Boiled Kidney Beans: 394g

California Avocados have 1.3 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - California Avocados or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	California Avocados	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.6% 46g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	23.4% 0.37g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	69% 89.8g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	1.74% 1.26g	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	0.33% 0.24g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	53.6% 20.4g	66.3% 25g	38g per day for Men 19-50 years
Protein	10.5% 5.87g	61% 34g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.33% 21μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.8% 5.72mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.4% 4.37mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	36.3% 0.47mg	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	66.6% 266μg	128% 512μg	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	29.3% 26.3mg	5.25% 4.72mg	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	39.3% 5.9mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.4% 63μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.9% 39mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	56.6% 0.51mg	94% 0.85mg	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	23% 1.83mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	73.6% 1.7mg	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	23% 162mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	44.6% 1518mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	2.18% 1.2μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.04mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	5.85% 217g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Avocados vs Boiled Kidney Beans:

• Raw California Avocados have 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 5 times more Vitamin B5, 1.8 times more Vitamin B6, 5.6 times more Vitamin C, 49.9 times more Vitamin E and 1.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw California Avocados.
• Both Raw California Avocados as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Avocados vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 3.5 times more Calcium, 1.7 times more Copper, 4.8 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 3.4 times more Phosphorus, 3.6 times more Selenium and 1.9 times more Zinc than Raw California Avocados.
• Both Raw California Avocados and Boiled All Types Kidney Beans have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Avocados have 23.4 times more Fat, 22.1 times more Saturated Fat and 11.8 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Omega 3, 3.5 times more Carbohydrate and 5.8 times more Protein than Raw California Avocados.
• Both Raw California Avocados and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw California Avocados as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.