Comparing Nutrients in 300 calories Coconut VS Boiled Kidney Beans

Weight per 300 calories

• Coconut: 84.7g
• Boiled Kidney Beans: 236g

Coconut has 2.8 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Coconut or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.3% 28.4g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	78.6% 25g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.93% 13g	41.4% 54g	130g per day for Men 19-50 years
Sugars	7.3% 5.28g	1.04% 0.76g	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	20% 7.63g	39.8% 15g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	36.6% 20.5g	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	4.66% 0.056mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.52% 0.046mg	22% 0.28mg	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	5.5% 22μg	76.8% 307μg	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	3.1% 2.8mg	3.15% 2.83mg	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	1.36% 0.2mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.14% 0.17μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	56.7% 0.51mg	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	25.7% 2.06mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	6.46% 27mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	44% 1mg	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	13.7% 96mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.56μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	8.47% 0.93mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	1.08% 40g	4.27% 158g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans contain 6.8 times more Vitamin B1, 8.1 times more Vitamin B2, 3 times more Vitamin B3, 2 times more Vitamin B5, 6.2 times more Vitamin B6, 13.9 times more Vitamin B9 and 117.1 times more Vitamin K than Raw Coconut Meat.
• Both Raw Coconut Meat and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 300 kcal.
• Both Raw Coconut Meat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Raw Coconut Meat has 1.3 times more Manganese and 3.3 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 3.7 times more Magnesium, 3.4 times more Phosphorus, 3.2 times more Potassium, 2.5 times more Zinc and 4 times more Water than Raw Coconut Meat.

Comparison of macro-nutrients per 300 calories:

• Raw Coconut Meat has 24 times more Fat, 146 times more Saturated Fat and 7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 4.2 times more Carbohydrate, 2 times more Fiber and 7.3 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Coconut Meat as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.