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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Boiled Red Kidney Beans	Florida Avocados	Recommended Dietary Allowance
Energy	8.7% 252kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	18.4% 3.14g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	6.62% 4.8g	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	0.68% 0.5g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Florida 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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	12% 0.15mg	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	17.4% 69.5μg	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	38.4% 34.5mg	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	0.4% 0.06mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Florida Avocados	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	68.6% 0.62mg	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	73% 5.83mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	8.2% 0.19mg	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	40.3% 282mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	20.5% 697mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.23% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Florida Avocados per 7 oz

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

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

• 7 ounces of Boiled Red Kidney Beans have 7.6 times more Vitamin B1, 1.5 times more Vitamin B6 and 3.7 times more Vitamin B9 than Florida Avocados.
• While 7 oz of Raw Florida Avocados contain 4.2 times more Vitamin B5, 14.5 times more Vitamin C and 88.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Florida Avocados provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 7 ounces of Florida Avocados have insufficient amounts of Vitamin B1
• Both Boiled Red Kidney Beans as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 2.8 times more Calcium, 17.3 times more Iron, 1.9 times more Magnesium, 5 times more Manganese, 3.6 times more Phosphorus and 2.7 times more Zinc than Florida Avocados.
• While 7 oz of Raw Florida Avocados contain 1.3 times more Copper than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Florida Avocados contain similar levels of Potassium per seven ounces.
• 7 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.8 times more Omega 3, 2.9 times more Carbohydrate, 1.3 times more Fiber and 3.9 times more Protein than Florida Avocados.
• While 7 oz of Raw Florida Avocados contain 20.1 times more Fat, 27.2 times more Saturated Fat, 14.8 times more Omega 6 and 7.6 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Florida Avocados offer comparable quantities of Energy per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6