Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Boiled California Red Kidney Beans	Dried Coconut	Recommended Dietary Allowance
Energy	19.4% 562kcal	103% 2994kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	302% 293g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	811% 260g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	82.5% 107g	130g per day for Men 19-50 years
Sugars	NA	46% 33.3g	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	111% 42g	195% 74g	38g per day for Men 19-50 years
Protein	74% 41.4g	55.7% 31.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	105% 1.36mg	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	84% 336μg	10.2% 41μg	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	6.05% 5.44mg	7.56% 6.8mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dried Coconut	Recommended Dietary Allowance
Calcium	30% 299mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	401% 3.6mg	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	169% 13.5mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	541% 12.5mg	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	88.8% 621mg	133% 934mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	72.4% 2463mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	83% 9.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Dried Coconut per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Dried Coconut:

• 1 pound of Boiled California Red Kidney Beans has 2.2 times more Vitamin B1 and 8.2 times more Vitamin B9 than Dried Coconut.
• While 1 lb of Dried Coconut Meat contains 1.6 times more Vitamin B2, 3.7 times more Vitamin B5 and 2.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Coconut provide similar amounts of Vitamin B3 per one pound.
• Both Boiled California Red Kidney Beans as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Dried Coconut:

• 1 pound of Boiled California Red Kidney Beans has 2.5 times more Calcium than Dried Coconut.
• While 1 lb of Dried Coconut Meat contains 2.8 times more Copper, 1.9 times more Magnesium, 8.6 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 15.4 times more Selenium, 9.3 times more Sodium and 2.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Coconut contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has more Omega 3 and 1.3 times more Protein than Dried Coconut.
• While 1 lb of Dried Coconut Meat contains 5.3 times more Energy, 717 times more Fat, 4087 times more Saturated Fat, 35.3 times more Omega 6 and 1.8 times more Fiber than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Coconut offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Dried Coconut provide inadequate amounts of Omega 3