Comparing Nutrients in 1 kilogram Dried Coconut VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dried Coconut	Red Kidney Beans	Recommended Dietary Allowance
Energy	228% 6600kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	665% 645g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	1788% 572g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.06g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	471% 613g	130g per day for Men 19-50 years
Sugars	101% 73.5g	29% 21g	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	429% 163g	400% 152g	38g per day for Men 19-50 years
Protein	123% 68.8g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	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	50% 0.6mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	305% 3.97mg	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	22.5% 90μg	985% 3940μg	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	16.7% 15mg	50% 45mg	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	29.3% 4.4mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Red Kidney Beans	Recommended Dietary Allowance
Calcium	26% 260mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	884% 7.96mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	415% 33.2mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1193% 27.5mg	483% 11mg	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	294% 2060mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	160% 5430mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	336% 185μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.81% 30g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dried Coconut has 2.1 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 10.1 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B6, 43.8 times more Vitamin B9, 3 times more Vitamin C and 18.7 times more Vitamin K than Dried Coconut Meat.
• Both Dried Coconut and Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Dried Coconut have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dried Coconut Meat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Coconut has 2.5 times more Manganese, 5.8 times more Selenium and 3.1 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.2 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 2 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Dried Coconut Meat.
• Both Dried Coconut and Red Kidney Beans contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Coconut has 2 times more Energy, 60.9 times more Fat, 371.5 times more Saturated Fat, 3.1 times more Omega 6 and 3.5 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains more Omega 3, 2.6 times more Carbohydrate and 3.3 times more Protein than Dried Coconut Meat.
• Both Dried Coconut and Red Kidney Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Dried Coconut provide inadequate amounts of Omega 3
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6