Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Avocados	5%	76%	19%

Macro Nutrients

	Boiled Kidney Beans	Avocados	Recommended Dietary Allowance
Energy	8.7% 252kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.26% 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	35% 45.2g	13% 17g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	NA	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	NA	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	35% 13.3g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Avocados	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Avocados	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	55% 4.4mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	39% 274mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Avocados per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled 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 Boiled Kidney Beans vs Avocados:

• 7 ounces of Boiled Kidney Beans have 2.4 times more Vitamin B1 and 1.6 times more Vitamin B9 than Avocados.
• While 7 oz of Raw Avocados contain 2.2 times more Vitamin B2, 3 times more Vitamin B3, 6.3 times more Vitamin B5, 2.1 times more Vitamin B6, 8.3 times more Vitamin C, 69 times more Vitamin E and 2.5 times more Vitamin K than Boiled All Types Kidney Beans.
• 7 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled All Types Kidney Beans as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Kidney Beans have 2.9 times more Calcium, 4 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 2.7 times more Phosphorus, 2.8 times more Selenium and 1.6 times more Zinc than Avocados.
• Both Boiled Kidney Beans and Avocados contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Kidney Beans have 1.4 times more Omega 3, 2.7 times more Carbohydrate and 4.3 times more Protein than Avocados.
• While 7 oz of Raw Avocados contain 1.3 times more Energy, 29.3 times more Fat, 29.1 times more Saturated Fat and 15.5 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Avocados offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6