Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Coconut Water

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Coconut Water: 1579g

Boiled California Red Kidney Beans have 6.5 times more energy per 100g than Coconut Water. It has average energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	57% 41.2g	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	59.2% 22.5g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	39.4% 22g	20.3% 11.4g	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	26% 0.31mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	39% 0.51mg	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	44.8% 179μg	12% 47.4μg	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	3.23% 2.9mg	42% 38mg	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	16% 160mg	38% 379mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	70% 0.63mg	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	90% 7.2mg	57.2% 4.58mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	97% 2.24mg	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	47.4% 331mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	116% 3947mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	111% 1658mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	4.38% 162g	40.5% 1500g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Coconut Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Coconut Water?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Coconut Water:

• 300 calories of Boiled California Red Kidney Beans have 3.8 times more Vitamin B9 than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 1.5 times more Vitamin B1, 6 times more Vitamin B2, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and 13.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Coconut Water provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 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 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Coconut Water:

• 300 calories of Boiled California Red Kidney Beans have 1.6 times more Iron and 1.3 times more Zinc than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 2.4 times more Calcium, 3.4 times more Magnesium, 2.9 times more Manganese, 3.9 times more Potassium, 5.4 times more Selenium, 171.3 times more Sodium and 9.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Coconut Water contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 1.3 times more Fiber and 1.9 times more Protein than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 82 times more Saturated Fat than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Coconut Water offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled California Red Kidney Beans as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.