Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Coconut Water

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Coconut Water	Recommended Dietary Allowance
Energy	42.8% 1240kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	245% 93g	29% 11g	38g per day for Men 19-50 years
Protein	163% 91g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Coconut Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	24.6% 0.32mg	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	185% 740μg	7.5% 30μg	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	26.7% 24mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Coconut Water	Recommended Dietary Allowance
Calcium	66% 660mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	44.4% 0.4mg	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	373% 30mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	61.7% 1.42mg	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	196% 1370mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	70% 1050mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	18% 669g	25.7% 950g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Coconut Water per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Coconut Water to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled California Red Kidney Beans has 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.
• While 1 kg of Coconut Water (liquid From Coconuts) contains 2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Coconut Water provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 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.
• While 1 kg of Coconut Water (liquid From Coconuts) contains 26.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 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.
• 1 kilogram of Coconut Water provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 6 in one kilogram.