Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Coconut

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Coconut	4%	80%	16%

Macro Nutrients

	California Red Kidney Beans	Coconut	Recommended Dietary Allowance
Energy	114% 3300kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	928% 297g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	237% 90g	38g per day for Men 19-50 years
Protein	435% 244g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	California Red 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	441% 5.3mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Coconut	Recommended Dietary Allowance
Calcium	195% 1950mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	100% 11mg	11mg per day for Men 19-50 years
Water	3.18% 118g	12.7% 470g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of California Red Kidney Beans has 8 times more Vitamin B1, 11 times more Vitamin B2, 3.8 times more Vitamin B3, 2.6 times more Vitamin B5, 7.4 times more Vitamin B6, 15.2 times more Vitamin B9 and 1.4 times more Vitamin C than Coconut.
• 1 kilogram of Coconut have insufficient amounts of Vitamin B2
• Both Raw California Red Kidney Beans as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 13.9 times more Calcium, 2.5 times more Copper, 3.8 times more Iron, 5 times more Magnesium, 3.6 times more Phosphorus, 4.2 times more Potassium and 2.3 times more Zinc than Coconut.
• While 1 kg of Raw Coconut Meat contains 1.5 times more Manganese and 3.2 times more Selenium than Raw California Red Kidney Beans.
• 1 kilogram of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has more Omega 3, 3.9 times more Carbohydrate, 2.8 times more Fiber and 7.3 times more Protein than Coconut.
• While 1 kg of Raw Coconut Meat contains 134 times more Fat, 824.9 times more Saturated Fat and 6.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Coconut offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Coconut provide inadequate amounts of Omega 3