Comparing Nutrients in 5 ounces Canned Kidney Beans VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
California Avocados	4%	77%	19%

Macro Nutrients

	Canned Kidney Beans	California Avocados	Recommended Dietary Allowance
Energy	4.1% 119kcal	8.16% 237kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	9.42% 12.2g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.59% 0.43g	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% 0g	0.16% 0.11g	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	% 0g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.085g	g per day for Men 19-50 years
Fiber	16% 6.1g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	California Avocados	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	31.3% 0.41mg	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	12.8% 51μg	31.5% 126μg	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	1.9% 1.7mg	14% 12.5mg	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	0.19% 0.028mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	California Avocados	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	26.8% 0.24mg	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	20.7% 1.66mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	9.2% 0.21mg	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	18.2% 128mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	3% 111g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS California Avocados per 5 oz

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

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

• 5 ounces of Canned Kidney Beans have 1.5 times more Vitamin B1 than California Avocados.
• While 5 oz of Raw California Avocados contain 2.8 times more Vitamin B2, 4.7 times more Vitamin B3, 10.6 times more Vitamin B5, 3.9 times more Vitamin B6, 2.5 times more Vitamin B9, 7.3 times more Vitamin C, 98.5 times more Vitamin E and 5.1 times more Vitamin K than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Kidney Beans have 2.6 times more Calcium, 1.9 times more Iron, 1.7 times more Phosphorus and 37 times more Sodium than California Avocados.
• While 5 oz of Raw California Avocados contain 1.3 times more Copper, 2.1 times more Potassium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and California Avocados contain similar levels of Magnesium and Manganese per five ounces.
• 5 ounces of California Avocados lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Raw California Avocados lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.7 times more Carbohydrate, 6.2 times more Sugars and 2.7 times more Protein than California Avocados.
• While 5 oz of Raw California Avocados contain 2 times more Energy, 25.7 times more Fat, 15.1 times more Saturated Fat, 1.5 times more Omega 3, 15.8 times more Omega 6 and 1.6 times more Fiber than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6