Comparing Nutrients in 100 calories Coconut Water VS Boiled California Red Kidney Beans

Weight per 100 calories

• Coconut Water: 526g
• Boiled California Red Kidney Beans: 80.6g

Boiled California Red Kidney Beans have 6.5 times more energy per unit of mass than Coconut Water (liquid From Coconuts), which is average in comparison to other foods. Coconut Water having very low energy density.

Discover which food has more nutrients per 100 calories - Coconut Water or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Coconut Water	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.075% 0.073g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.062% 0.011g	0.095% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	14% 18g	130g per day for Men 19-50 years
Sugars	19% 13.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.2% 5.8g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	6.77% 3.8g	13% 7.36g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.67% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	2.72% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.53% 0.23mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.45% 0.084mg	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	3.95% 15.8μg	15% 59.7μg	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	14% 12.6mg	1.08% 0.97mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.6% 126mg	5.32% 53.2mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	26% 0.23mg	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	19% 1.53mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	9.2% 38.7mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	11% 0.26mg	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% 105mg	15.8% 110mg	700mg per day for Men 19-50 years
Potassium	38.7% 1316mg	9.94% 338mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	0.22% 3.23mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	13.5% 500g	1.46% 54g	3700g per day for Men 19-50 years

Coconut Water VS Boiled California Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Coconut Water or Boiled California Red Kidney Beans?

Lets compare vitamin content per 100 calories of Coconut Water vs Boiled California Red Kidney Beans:

• 100 calories of Coconut Water have 1.5 times more Vitamin B1, 6 times more Vitamin B2, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and 13.1 times more Vitamin C than Boiled California Red Kidney Beans.
• While 100 kcal of Boiled California Red Kidney Beans contain 3.8 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Coconut Water (liquid From Coconuts) as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Coconut Water vs Boiled California Red Kidney Beans:

• 100 calories of Coconut Water have 2.4 times more Calcium, 3.4 times more Magnesium, 2.9 times more Manganese, 3.9 times more Potassium, 5.4 times more Selenium, 171.3 times more Sodium and 9.3 times more Water than Boiled California Red Kidney Beans.
• While 100 kcal of Boiled California Red Kidney Beans contain 1.6 times more Iron and 1.3 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Boiled California Red Kidney Beans contain similar levels of Copper and Phosphorus per 100 calories.
• 100 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Coconut Water have 82 times more Saturated Fat than Boiled California Red Kidney Beans.
• While 100 kcal of Boiled California Red Kidney Beans contain 1.3 times more Fiber and 1.9 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Coconut Water (liquid From Coconuts) as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.