Comparing Nutrients in 1 kilogram Coconut Water VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Coconut Water	Canned Kidney Beans	Recommended Dietary Allowance
Energy	6.55% 190kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	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	0.12% 0.02g	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	28.5% 37g	112% 145g	130g per day for Men 19-50 years
Sugars	36% 26g	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	29% 11g	113% 43g	38g per day for Men 19-50 years
Protein	13% 7.2g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	25% 0.3mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	7.5% 30μg	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	26.7% 24mg	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	0% 0mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	36.3% 2.9mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	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	28.6% 200mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	70% 1050mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25.7% 950g	21% 780g	3700g per day for Men 19-50 years

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

• Coconut Water (liquid From Coconuts) have 2 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.9 times more Vitamin B1, 5.1 times more Vitamin B3, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6, 12 times more Vitamin B9 and more Vitamin K than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Coconut Water (liquid From Coconuts) as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Coconut Water (liquid From Coconuts) have 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Calcium, 3.4 times more Copper, 4 times more Iron, 4.5 times more Phosphorus, 2.8 times more Sodium and 4.6 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Canned All Types Kidney Beans have similar amounts of Magnesium, Manganese, Potassium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Coconut Water (liquid From Coconuts) have 1.4 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.4 times more Energy, more Omega 3, 3.9 times more Carbohydrate, 3.9 times more Fiber and 7.3 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.