Comparing Nutrients in 14 ounces Coconut Water VS 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	2.6% 75.4kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	68.4% 89g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	11.5% 4.37g	97% 37g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	64.7% 36.2g	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	9.92% 0.12mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	31.8% 0.41mg	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	2.98% 12μg	73.4% 294μg	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	10.6% 9.53mg	5.3% 4.76mg	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	9.53% 95mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	127% 1.15mg	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	14.4% 1.15mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	55% 1.26mg	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	11.3% 79.4mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	10% 377g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Coconut Water vs Boiled California Red Kidney Beans:

• Coconut Water (liquid From Coconuts) have 2 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.3 times more Vitamin B1, 6.8 times more Vitamin B3, 5.1 times more Vitamin B5, 3.3 times more Vitamin B6 and 24.7 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• 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 14 oz.

Comparing minerals per 14 ounces for Coconut Water vs Boiled California Red Kidney Beans:

• Coconut Water (liquid From Coconuts) have 26.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.8 times more Calcium, 7.2 times more Copper, 10.3 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 6.9 times more Phosphorus, 1.7 times more Potassium and 8.6 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Boiled California Red Kidney Beans have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans contain 6.5 times more Energy, more Omega 3, 6 times more Carbohydrate, 8.5 times more Fiber and 12.7 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.