Comparing Nutrients in 5 ounces 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	5.87% 170kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.53% 11g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	4.73% 3.43g	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	0.49% 0.35g	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	% 3.08g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	93% 35.3g	38g per day for Men 19-50 years
Protein	5.64% 3.16g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.3mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	43.3% 0.56mg	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	12.4% 49.6μg	140% 558μg	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	27.4% 24.7mg	7.1% 6.38mg	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	25% 3.77mg	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	1.4% 14mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	173% 1.56mg	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	3% 0.24mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	5.85% 0.13mg	61.6% 1.4mg	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	8.1% 56.7mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	14.6% 498mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3% 112g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Avocados versus 5 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Avocados vs California Red Kidney Beans:

• 5 ounces of Florida Avocados have 3.9 times more Vitamin C than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Florida Avocados vs California Red Kidney Beans:

• 5 ounces of Florida Avocados have 6.7 times more Water than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 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.
• 5 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Avocados have 40.2 times more Fat, 54.4 times more Saturated Fat and 29.3 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 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 five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6