Comparing Nutrients in 500 calories Boiled Kidney Beans VS Unsweetened Ready-to-drink Coconut Water

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Unsweetened Ready-to-drink Coconut Water: 2778g

Boiled Kidney Beans have 7.1 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has average energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Boiled Kidney Beans	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0% 0g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	91% 118g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	150% 109g	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	82% 59.4g	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	% 22.8g	g per day for Men 19-50 years
Sucrose	NA	% 26.7g	g per day for Men 19-50 years
Fiber	66.3% 25g	0% 0g	38g per day for Men 19-50 years
Protein	61% 34g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Unsweetened Ready-to-drink 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	52.5% 0.63mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	0% 0mg	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	128% 512μg	0% 0μg	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	5.25% 4.72mg	306% 275mg	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	0.79% 0.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	13.8% 138mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	24.7% 0.22mg	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	109% 8.74mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	267% 6.14mg	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	77.6% 543mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	135% 4583mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	48% 722mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	7.12% 264g	71.3% 2640g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Unsweetened Ready-to-drink Coconut Water:

• Boiled All Types Kidney Beans have more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 1.3 times more Vitamin B1 and 58.2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Unsweetened Ready-to-drink Coconut Water:

• Boiled All Types Kidney Beans have 3.8 times more Copper, 10.5 times more Iron, 3.9 times more Phosphorus, more Selenium and 7.1 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 1.4 times more Calcium, 3.6 times more Manganese, 2.9 times more Potassium, 183.4 times more Sodium and 10 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Unsweetened Ready-to-drink Coconut Water have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have more Omega 3, more Fiber and 5.6 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 1.3 times more Carbohydrate and 86.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Unsweetened Ready-to-drink Coconut Water have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.