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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Coconut Water	15%	9%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Coconut Water	Recommended Dietary Allowance
Energy	19.4% 562kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	2.5% 0.8g	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	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	16.3% 12g	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	13% 5g	38g per day for Men 19-50 years
Protein	74% 41.4g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Coconut Water	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	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	2.27% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	11% 0.15mg	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	3.4% 13.6μg	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	12% 11mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Coconut Water	Recommended Dietary Allowance
Calcium	30% 299mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	20% 0.18mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	28% 0.64mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.6% 431g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Coconut Water 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 Coconut Water:

• 1 pound of Boiled California Red Kidney Beans has 4.3 times more Vitamin B1, 6.8 times more Vitamin B3, 5.1 times more Vitamin B5, 3.3 times more Vitamin B6 and 24.7 times more Vitamin B9 than Coconut Water.
• While 1 lb of Coconut Water (liquid From Coconuts) contains 2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Coconut Water provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 1 pound of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled California Red Kidney Beans has 2.8 times more Calcium, 7.2 times more Copper, 10.3 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 6.9 times more Phosphorus, 1.7 times more Potassium and 8.6 times more Zinc than Coconut Water.
• While 1 lb of Coconut Water (liquid From Coconuts) contains 26.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• 1 pound of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 6.5 times more Energy, more Omega 3, 6 times more Carbohydrate, 8.5 times more Fiber and 12.7 times more Protein than Coconut Water.
• 1 pound of Coconut Water provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 6 in one pound.