Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Coconut	4%	80%	16%

Macro Nutrients

	Boiled Kidney Beans	Coconut	Recommended Dietary Allowance
Energy	43.8% 1270kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	928% 297g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	117% 152g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	86% 62.3g	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	168% 64g	237% 90g	38g per day for Men 19-50 years
Protein	155% 86.7g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	41.5% 0.54mg	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	325% 1300μg	65% 260μg	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	13.3% 12mg	36.7% 33mg	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	2% 0.3mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Coconut	Recommended Dietary Allowance
Calcium	35% 350mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	483% 4.35mg	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	278% 22mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	652% 15mg	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	197% 1380mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	100% 11mg	11mg per day for Men 19-50 years
Water	18% 669g	12.7% 470g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Coconut:

• Boiled All Types Kidney Beans have 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B6, 5 times more Vitamin B9 and 42 times more Vitamin K than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.4 times more Vitamin B5, 2.8 times more Vitamin C and 8 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Coconut Meat have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Coconut:

• Boiled All Types Kidney Beans have 2.5 times more Calcium, 1.3 times more Magnesium, 1.2 times more Phosphorus and 1.4 times more Water than Raw Coconut Meat.
• While Raw Coconut Meat contains 2 times more Copper, 3.5 times more Manganese, 9.2 times more Selenium and 20 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Coconut Meat have similar amounts of Iron, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have more Omega 3, 1.5 times more Carbohydrate and 2.6 times more Protein than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.8 times more Energy, 67 times more Fat, 406.8 times more Saturated Fat, 3.4 times more Omega 6, 19.5 times more Sugars and 1.4 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.