Comparing Nutrients in 100 grams Canned Red Kidney Beans with Liquids VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Florida Avocados	Recommended Dietary Allowance
Energy	2.8% 81kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	11.4% 15g	6% 7.82g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	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	0% 0g	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	% 0g	% 2.17g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 0g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	4% 2.23g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	8.83% 0.11mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	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	5.75% 23μg	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	0.89% 0.8mg	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	0.13% 0.02mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Florida Avocados	Recommended Dietary Allowance
Calcium	2.9% 29mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	15.6% 1.25mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	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	15% 106mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	17% 256mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.13% 79g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Florida Avocados per 100 g

Compare the macro and micronutrient content in 100 g of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Florida Avocados:

• 100 grams of Canned Red Kidney Beans with Liquids have 5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Florida Avocados.
• While 100 g of Raw Florida Avocados contain 1.4 times more Vitamin B3, 7.2 times more Vitamin B5, 1.5 times more Vitamin B9, 21.8 times more Vitamin C and 133 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Florida Avocados provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• 100 grams of Florida Avocados have insufficient amounts of Vitamin B1
• Both Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids vs Florida Avocados:

• 100 grams of Canned Red Kidney Beans with Liquids have 2.9 times more Calcium, 7.4 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 2.7 times more Phosphorus, 128 times more Sodium and 1.6 times more Zinc than Florida Avocados.
• While 100 g of Raw Florida Avocados contain 2.1 times more Copper and 1.4 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Florida Avocados contain similar levels of Water per 100 grams.
• 100 grams of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.9 times more Carbohydrate and 2.3 times more Protein than Florida Avocados.
• While 100 g of Raw Florida Avocados contain 1.5 times more Energy, 27.9 times more Fat, 15.7 times more Saturated Fat, 1.9 times more Omega 3, 19 times more Omega 6, 1.3 times more Sugars and 1.3 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• 100 grams of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6