Raw Avocado vs Cooked Royal Red Kidney Beans

Food A

Raw Avocado

fruits

Food B

Cooked Royal Red Kidney Beans

legumes

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 160 — 123 — kcal
Protein 2.0
4%
9.5
17%
g
Total Fat 15 — 0.170 — g
Carbohydrate 8.5
7%
22
17%
g
Water 73 — 67 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 10
11%
1.2
1%
mg
Thiamin (B1) 0.067
6%
0.095
8%
mg
Riboflavin (B2) 0.130
10%
0.067
5%
mg
Niacin (B3) 1.7
11%
0.552
3%
mg
Pantothenic Acid (B5) 1.4
28%
0.219
4%
mg
Vitamin B6 0.257
20%
0.104
8%
mg
Folate (DFE) 81
20%
74
19%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline 14
3%
— — mg
Vitamin A (RAE) 7.0
1%
0.000
0%
mcg
Vitamin E 2.1
14%
— — mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 21
18%
— — mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 12
1%
44
4%
mg
Iron 0.550
7%
2.8
35%
mg
Magnesium 29
7%
42
11%
mg
Phosphorus 52
7%
142
20%
mg
Potassium 485
14%
378
11%
mg
Sodium 7.0 — 5.0 — mg
Zinc 0.640
6%
0.900
8%
mg
Copper 0.190
21%
0.262
29%
mg
Manganese 0.142
6%
0.255
11%
mg
Selenium 0.400
1%
1.2
2%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 9.8 — 0.013 — g
Polyunsaturated Fat 1.8 — 0.093 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 6.7
18%
9.3
24%
g
Lactose 0.100 — — — g
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