Comparing Nutrients in 500 calories AvocadosVS Boiled Kidney Beans

Weight per 500 calories

Avocados

313g

Boiled Kidney Beans

394g

Avocados have 1.3 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Avocados or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Avocados

76%

19%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Avocadosvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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47.2%46g

Fat

2.03%1.97g

46 gvs1.97 g

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

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20.8%6.64g

Saturated Fat

0.9%0.29g

6.64 gvs0.29 g

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

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24.4%0.39g

Omega 3

42%0.67g

0.39 gvs0.67 g

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

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30.8%5.23g

Omega 6

2.5%0.43g

5.23 gvs0.43 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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20.5%26.7g

Carbohydrate

69%89.8g

26.7 gvs89.8 g

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

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2.84%2.06g

Sugars

1.74%1.26g

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

2.06 gvs1.26 g

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

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0.52%0.38g

Fructose

≤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]

0.38 gvsNA g

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

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%1.16g

Glucose

1.16 gvsNA g

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

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%0.19g

Sucrose

0.19 gvsNA g

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

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55%21g

Fiber

66.3%25g

21 gvs25 g

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

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11%6.25g

Protein

61%34g

6.25 gvs34 g

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

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Vitamins

Avocadosvs Boiled Kidney Beans

2.43%22μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

22 μgvs0 μg

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

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17.4%0.21mg

Vitamin B1

52.5%0.63mg

Thiamine

0.21 mgvs0.63 mg

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

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31.3%0.41mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.41 mgvs0.23 mg

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

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34%5.43mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

5.43 mgvs2.28 mg

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

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87%4.34mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

4.34 mgvs0.87 mg

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

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61.8%0.8mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.8 mgvs0.47 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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63.3%253μg

Vitamin B9

128%512μg

Folates and Folic Acid

253 μgvs512 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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34.7%31.3mg

Vitamin C

5.25%4.72mg

Ascorbic acid

31.3 mgvs4.72 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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43%6.47mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

6.47 mgvs0.12 mg

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

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54.7%65.6μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

65.6 μgvs33 μg

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

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Minerals

Avocadosvs Boiled Kidney Beans

3.75%37.5mg

Calcium

13.8%138mg

37.5 mgvs138 mg

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

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66%0.59mg

Copper

94%0.85mg

0.59 mgvs0.85 mg

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

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0.55%22μg

Fluoride

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

22 μgvsNA μg

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

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21.5%1.7mg

Iron

109%8.74mg

1.7 mgvs8.74 mg

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

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21.6%91mg

Magnesium

39.4%165mg

91 mgvs165 mg

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

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19.3%0.44mg

Manganese

73.6%1.7mg

0.44 mgvs1.7 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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23.2%163mg

Phosphorus

77.6%543mg

163 mgvs543 mg

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

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44.6%1516mg

Potassium

47%1594mg

1516 mgvs1594 mg

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

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2.27%1.25μg

Selenium

7.87%4.33μg

1.25 μgvs4.33 μg

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

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1.46%22mg

Sodium

0.26%3.94mg

22 mgvs3.94 mg

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

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18%2mg

Zinc

35.8%3.94mg

2 mgvs3.94 mg

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

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6.2%229g

Water

7.12%264g

229 gvs264 g

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

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Lets compare vitamin content per 500 calories of Avocados vs Boiled Kidney Beans:

Raw Avocados have 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 5 times more Vitamin B5, 1.7 times more Vitamin B6, 6.6 times more Vitamin C, 54.8 times more Vitamin E and 2 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3 times more Vitamin B1 and 2 times more Vitamin B9 than Raw Avocados.
Both Raw Avocados as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Avocados vs Boiled Kidney Beans:

Boiled All Types Kidney Beans contain 3.7 times more Calcium, 1.4 times more Copper, 5.1 times more Iron, 1.8 times more Magnesium, 3.8 times more Manganese, 3.3 times more Phosphorus, 3.5 times more Selenium and 2 times more Zinc than Raw Avocados.
Both Raw Avocados and Boiled All Types Kidney Beans have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Avocados have 23.3 times more Fat, 23.1 times more Saturated Fat and 12.3 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Omega 3, 3.4 times more Carbohydrate and 5.5 times more Protein than Raw Avocados.
Both Raw Avocados and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
Both Raw Avocados as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AvocadosVS California AvocadosBoiled Kidney BeansVS California AvocadosAvocadosVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories AvocadosVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Avocados or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: