Comparing Nutrients in 1 kilogram Coconut VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Coconut	Boiled 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	55% 0.66mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Raw Coconut Meat has 1.4 times more Vitamin B5, 2.8 times more Vitamin C and 8 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 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.
• Both Raw Coconut Meat and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Coconut Meat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Coconut Meat has 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.
• While Boiled All Types Kidney Beans contain 2.5 times more Calcium, 1.3 times more Magnesium and 1.4 times more Water than Raw Coconut Meat.
• Both Raw Coconut Meat and Boiled All Types Kidney Beans have similar amounts of Iron, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Coconut Meat has 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.
• While Boiled All Types Kidney Beans contain more Omega 3, 1.5 times more Carbohydrate and 2.6 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.