Comparing Nutrients in 7 ounces Canned Kidney Beans VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Avocados	5%	76%	19%

Macro Nutrients

	Canned Kidney Beans	Avocados	Recommended Dietary Allowance
Energy	5.75% 167kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	13% 17g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	1.8% 1.3g	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	0.33% 0.24g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.12g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	35% 13.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Avocados	Recommended Dietary Allowance
Vitamin A	NA	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	39.2% 0.51mg	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	18% 71.4μg	40% 161μg	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	2.65% 2.4mg	22% 20mg	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	0.26% 0.04mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Avocados	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	29% 2.32mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	12.3% 0.28mg	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	25.5% 179mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Avocados per 7 oz

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

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

• 7 ounces of Canned Kidney Beans have 1.7 times more Vitamin B1 than Avocados.
• While 7 oz of Raw Avocados contain 2.5 times more Vitamin B2, 4.2 times more Vitamin B3, 10.1 times more Vitamin B5, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9, 8.3 times more Vitamin C, 103.5 times more Vitamin E and 5.1 times more Vitamin K than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Kidney Beans have 2.8 times more Calcium, 2.1 times more Iron, 1.7 times more Phosphorus and 42.3 times more Sodium than Avocados.
• While 7 oz of Raw Avocados contain 1.4 times more Copper, 2 times more Potassium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Avocados contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Avocados lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Raw Avocados lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.7 times more Carbohydrate, 2.8 times more Sugars and 2.6 times more Protein than Avocados.
• While 7 oz of Raw Avocados contain 1.9 times more Energy, 24.4 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.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6