Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Coconut Water

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Coconut Water: 2632g

Royal Red Kidney Beans have 17.3 times more energy per 100g than Coconut Water. It has high energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Coconut Water	15%	9%	76%

Macro Nutrients

	Royal Red Kidney Beans	Coconut Water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	5.43% 5.26g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	14.5% 4.63g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	95% 68.7g	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	100% 38g	76% 29g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Royal 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	49.4% 0.59mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	64.8% 0.84mg	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	149% 597μg	19.7% 79μg	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	7.6% 6.84mg	70% 63mg	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

	Royal Red Kidney Beans	Coconut Water	Recommended Dietary Allowance
Calcium	20% 199mg	63% 632mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	117% 1.05mg	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	165% 13.2mg	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	162% 3.74mg	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% 617mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	193% 6579mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	184% 2763mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.49% 18g	67.6% 2500g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Coconut Water Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Coconut Water?

Lets compare vitamin content per 500 calories of Royal Red Kidney Beans vs Coconut Water:

• 500 calories of Royal Red Kidney Beans have 1.5 times more Vitamin B3 and 7.6 times more Vitamin B9 than Coconut Water.
• While 500 kcal of Coconut Water (liquid From Coconuts) contain 1.3 times more Vitamin B1, 4.1 times more Vitamin B2, 1.4 times more Vitamin B6 and 9.2 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Coconut Water provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Royal Red Kidney Beans vs Coconut Water:

• 500 calories of Royal Red Kidney Beans have 1.4 times more Copper, 1.7 times more Iron and 1.5 times more Zinc than Coconut Water.
• While 500 kcal of Coconut Water (liquid From Coconuts) contain 3.2 times more Calcium, 3.1 times more Magnesium, 2.2 times more Manganese, 3.2 times more Potassium, 5.4 times more Selenium, 139.9 times more Sodium and 138.2 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Coconut Water contain similar levels of Phosphorus per 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have more Omega 3, 1.3 times more Fiber and 2 times more Protein than Coconut Water.
• While 500 kcal of Coconut Water (liquid From Coconuts) contain 46.9 times more Saturated Fat than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Coconut Water offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Coconut Water provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 6 in 500 calories.