Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Boiled California Red Kidney Beans	Florida Avocados	Recommended Dietary Allowance
Energy	4.28% 124kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	6% 7.82g	130g per day for Men 19-50 years
Sugars	NA	3.34% 2.42g	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	0.34% 0.25g	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	% 2.17g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	4% 2.23g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Florida Avocados	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	6% 0.078mg	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	18.5% 74μg	8.75% 35μg	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	1.33% 1.2mg	19.3% 17.4mg	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	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Florida Avocados	Recommended Dietary Allowance
Calcium	6.6% 66mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	34.6% 0.31mg	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	37.3% 2.98mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	4.13% 0.095mg	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	19.6% 137mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.13% 79g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Florida Avocados per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Florida Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Florida Avocados:

• 100 grams of Boiled California Red Kidney Beans have 6.1 times more Vitamin B1, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Florida Avocados.
• While 100 g of Raw Florida Avocados contain 4.3 times more Vitamin B5 and 14.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Florida Avocados provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 100 grams of Florida Avocados have insufficient amounts of Vitamin B1
• Both Boiled California Red Kidney Beans as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Florida Avocados:

• 100 grams of Boiled California Red Kidney Beans have 6.6 times more Calcium, 17.5 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 3.4 times more Phosphorus and 2.2 times more Zinc than Florida Avocados.
• Both Boiled California Red Kidney Beans and Florida Avocados contain similar levels of Copper and Potassium per 100 grams.
• 100 grams of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 2.9 times more Carbohydrate, 1.7 times more Fiber and 4.1 times more Protein than Florida Avocados.
• While 100 g of Raw Florida Avocados contain 111.8 times more Fat, 140 times more Saturated Fat, 3 times more Omega 3 and 79 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Florida Avocados offer comparable quantities of Energy per 100 grams.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6