Comparing Nutrients in 1 kilogram Coconut VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Coconut	Canned Kidney Beans	Recommended Dietary Allowance
Energy	122% 3540kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	345% 335g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	928% 297g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	112% 145g	130g per day for Men 19-50 years
Sugars	86% 62.3g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	237% 90g	113% 43g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Coconut	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	57% 0.74mg	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	65% 260μg	90% 360μg	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	36.7% 33mg	13.3% 12mg	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	16% 2.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	150% 1.35mg	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	304% 24.3mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	73% 1.68mg	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	161% 1130mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	12.7% 470g	21% 780g	3700g per day for Men 19-50 years

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

• Raw Coconut Meat has 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.8 times more Vitamin C and 12 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 20.5 times more Vitamin K than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Coconut Meat has 3.2 times more Copper, 2.1 times more Iron, 8.9 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 11.2 times more Selenium and 2.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Calcium, 14.8 times more Sodium and 1.7 times more Water than Raw Coconut Meat.
• Both Raw Coconut Meat and Canned All Types Kidney Beans have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Coconut Meat has 4.2 times more Energy, 55.8 times more Fat, 210.6 times more Saturated Fat, 3.5 times more Omega 6, 3.4 times more Sugars and 2.1 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 1.6 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Raw Coconut Meat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.