Comparing Nutrients in 100 grams 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	11.6% 337kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	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	47% 61.3g	6% 7.82g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	4% 2.23g	56g per day for Men 19-50 years

Vitamins

	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	50.7% 0.61mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Florida Avocados	Recommended Dietary Allowance
Calcium	8.3% 83mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	34.6% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	58% 406mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.13% 79g	3700g per day for Men 19-50 years

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

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

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams 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 100 grams.

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

• 100 grams 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 100 g of Raw Florida Avocados contain 6.7 times more Water than Raw Red Kidney Beans.
• 100 grams of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6