Comparing Nutrients in 7 ounces Red Kidney Beans VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Red Kidney Beans	Florida Avocados	Recommended Dietary Allowance
Energy	23% 669kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	12% 15.5g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	29.2% 11g	38g per day for Men 19-50 years
Protein	80% 44.7g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Florida Avocados	Recommended Dietary Allowance
Calcium	16.5% 165mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	68.6% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	20.5% 697mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.23% 156g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Red Kidney Beans have 29 times more Vitamin B1, 4.1 times more Vitamin B2, 3.1 times more Vitamin B3, 5.1 times more Vitamin B6 and 11.3 times more Vitamin B9 than Florida Avocados.
• While 7 oz of Raw Florida Avocados contain 3.9 times more Vitamin C and 12.7 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Florida Avocados provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Florida Avocados have insufficient amounts of Vitamin B1
• Both Raw 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 Red Kidney Beans vs Florida Avocados:

• 7 ounces of Red Kidney Beans have 8.3 times more Calcium, 2.2 times more Copper, 39.4 times more Iron, 5.8 times more Magnesium, 11.7 times more Manganese, 10.2 times more Phosphorus, 3.9 times more Potassium and 7 times more Zinc than Florida Avocados.
• While 7 oz of Raw Florida Avocados contain 6.7 times more Water than Raw Red Kidney Beans.
• 7 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.8 times more Energy, 3.7 times more Omega 3, 7.8 times more Carbohydrate, 2.7 times more Fiber and 10.1 times more Protein than Florida Avocados.
• While 7 oz of Raw Florida Avocados contain 9.5 times more Fat, 12.7 times more Saturated Fat and 6.9 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Florida Avocados offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6