Comparing Nutrients in 7 ounces Avocados VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Avocados	Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 318kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	94% 122g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	5.75% 4.17g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	79.4% 30g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Avocados	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	60.6% 0.79mg	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	40% 161μg	195% 782μg	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	22% 20mg	9.92% 8.93mg	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	27.4% 4.1mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	0.11% 4.37μg	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	13.6% 1.1mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	96% 2.2mg	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	14.7% 103mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	3.93% 145g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Avocados versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Avocados vs Red Kidney Beans:

• 7 ounces of Avocados have 1.8 times more Vitamin B5, 2.2 times more Vitamin C, 9.9 times more Vitamin E and 3.8 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 9.1 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B6 and 4.9 times more Vitamin B9 than Raw Avocados.
• Both Avocados and Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Avocados as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Avocados vs Red Kidney Beans:

• 7 oz of Raw Red Kidney Beans contain 6.9 times more Calcium, 3.7 times more Copper, 12.2 times more Iron, 4.8 times more Magnesium, 7.8 times more Manganese, 7.8 times more Phosphorus, 2.8 times more Potassium, 8 times more Selenium and 4.4 times more Zinc than Raw Avocados.
• 7 ounces of Avocados lack sufficient amounts of Calcium and Selenium
• Both Raw Avocados as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Avocados have 13.8 times more Fat, 13.8 times more Saturated Fat and 7.3 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.1 times more Energy, 2.9 times more Omega 3, 7.2 times more Carbohydrate, 3.2 times more Sugars, 2.3 times more Fiber and 11.3 times more Protein than Raw Avocados.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6