Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Avocados	5%	76%	19%

Macro Nutrients

	Boiled California Red Kidney Beans	Avocados	Recommended Dietary Allowance
Energy	8.5% 246kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	34.2% 44.5g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	48.6% 18.5g	35% 13.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	21.3% 0.26mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	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	NA	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Avocados	Recommended Dietary Allowance
Calcium	13% 131mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	74% 5.9mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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% 272mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	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 California Red Kidney Beans VS Avocados per 7 oz

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

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Vitamin B1 than Avocados.
• While 7 oz of Raw Avocados contain 2.1 times more Vitamin B2, 3.2 times more Vitamin B3, 6.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 8.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Avocados provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red 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 California Red Kidney Beans vs Avocados:

• 7 ounces of Boiled California Red Kidney Beans have 5.5 times more Calcium, 1.5 times more Copper, 5.4 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 3 times more Selenium and 1.3 times more Zinc than Avocados.
• Both Boiled California Red Kidney Beans and Avocados contain similar levels of 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 California Red Kidney Beans have 2.6 times more Carbohydrate, 1.4 times more Fiber and 4.6 times more Protein than Avocados.
• While 7 oz of Raw Avocados contain 1.3 times more Energy, 162.9 times more Fat, 151.9 times more Saturated Fat, 3.9 times more Omega 3 and 83.7 times more Omega 6 than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6