Comparing Nutrients in 300 calories Canned Kidney BeansVS California Avocados

Weight per 300 calories

Canned Kidney Beans

357g

California Avocados

180g

Raw California Avocados have 2 times more energy per unit of mass than Canned All Types Kidney Beans, which is above average in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or California Avocados?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

California Avocados

77%

19%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs California Avocados

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.2%2.14g

Fat

28.5%27.7g

2.14 gvs27.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.57%0.5g

Saturated Fat

12%3.8g

0.5 gvs3.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.3%0.29g

Omega 3

14%0.22g

0.29 gvs0.22 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.23%0.38g

Omega 6

17.7%3g

0.38 gvs3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40%51.8g

Carbohydrate

12%15.5g

51.8 gvs15.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.1%6.6g

Sugars

0.74%0.54g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.6 gvs0.54 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0.2%0.14g

≤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]

0 gvs0.14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%0.14g

0 gvs0.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.6g

Sucrose

%0.11g

6.6 gvs0.11 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.4%15.4g

Fiber

32%12.2g

15.4 gvs12.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33.3%18.6g

Protein

6.3%3.52g

18.6 gvs3.52 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Kidney Beansvs California Avocados

Vitamin A

1.4%12.6μg

RAE, retinol activity equivalents

NA μgvs12.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.5%0.41mg

Vitamin B1

11.2%0.13mg

Thiamine

0.41 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

19.8%0.26mg

Riboflavin

0.18 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.17%1.47mg

Vitamin B3

21.5%3.43mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs3.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.86%0.49mg

Vitamin B5

52.5%2.62mg

Pantothenic acid

0.49 mgvs2.62 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.3%0.26mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.26 mgvs0.52 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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32%129μg

Vitamin B9

40%160μg

Folates and Folic Acid

129 μgvs160 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.76%4.3mg

Vitamin C

17.6%16mg

Ascorbic acid

4.3 mgvs16 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.48%0.071mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

0.071 mgvs3.54 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.2%14.6μg

Vitamin K

31.4%37.7μg

Phytomenadione or phylloquinone

14.6 μgvs37.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Kidney Beansvs California Avocados

12%121mg

Calcium

2.34%23.4mg

121 mgvs23.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53.6%0.48mg

Copper

34%0.31mg

0.48 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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52.2%4.18mg

Iron

13.7%1.1mg

4.18 mgvs1.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23%96mg

Magnesium

12.4%52mg

96 mgvs52 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26%0.6mg

Manganese

11.6%0.27mg

0.6 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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46%321mg

Phosphorus

14%97mg

321 mgvs97 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25%846mg

Potassium

26.8%911mg

846 mgvs911 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.84%3.2μg

Selenium

1.3%0.72μg

3.2 μgvs0.72 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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70.5%1057mg

Sodium

0.96%14.4mg

1057 mgvs14.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.64mg

Zinc

11%1.22mg

1.64 mgvs1.22 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.53%279g

Water

3.5%130g

279 gvs130 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Kidney Beans vs California Avocados:

Canned All Types Kidney Beans have 3.1 times more Vitamin B1 than Raw California Avocados.
While Raw California Avocados contain 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 5.3 times more Vitamin B5, 2 times more Vitamin B6, 3.7 times more Vitamin C, 49.5 times more Vitamin E and 2.6 times more Vitamin K than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw California Avocados have similar amounts of Vitamin B9 per 300 kcal.
Both Canned All Types Kidney Beans as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs California Avocados:

Canned All Types Kidney Beans have 5.2 times more Calcium, 1.6 times more Copper, 3.8 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 4.5 times more Selenium, 73.6 times more Sodium, 1.3 times more Zinc and 2.1 times more Water than Raw California Avocados.
Both Canned All Types Kidney Beans and Raw California Avocados have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 1.3 times more Omega 3, 3.3 times more Carbohydrate, 12.3 times more Sugars, 1.3 times more Fiber and 5.3 times more Protein than Raw California Avocados.
While Raw California Avocados contain 12.9 times more Fat, 7.6 times more Saturated Fat and 7.9 times more Omega 6 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw California Avocados have similar amounts of Energy per 300 kcal.
Both Canned All Types Kidney Beans as well as Raw California Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansCalifornia AvocadosVS California Red Kidney BeansCanned Kidney BeansVS Florida AvocadosCalifornia AvocadosVS Florida Avocados

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS California Avocados

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or California Avocados?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: