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

Weight per 500 calories

• Unsweetened Ready-to-drink Coconut Water: 2778g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 4.7 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is average in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 500 calories - Unsweetened Ready-to-drink Coconut Water or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	150% 109g	15% 11g	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	82% 59.4g	0% 0g	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	% 22.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 26.7g	% 11g	g per day for Men 19-50 years
Fiber	0% 0g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	11% 6.1g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.4% 0.83mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	34% 0.44mg	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	0% 0μg	53.6% 214μg	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	306% 275mg	7.94% 7.14mg	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% 0mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	19.4% 194mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	89.3% 0.8mg	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	10.4% 0.83mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	43.5% 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	20% 139mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	135% 4583mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	48% 722mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	71.3% 2640g	12.6% 465g	3700g per day for Men 19-50 years

Unsweetened Ready-to-drink Coconut Water VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unsweetened Ready-to-drink Coconut Water or Canned Kidney Beans?

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

• 500 calories of Unsweetened Ready-to-drink Coconut Water have 1.2 times more Vitamin B1 and 38.5 times more Vitamin C than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• 500 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Unsweetened Ready-to-drink Coconut Water as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Unsweetened Ready-to-drink Coconut Water have 6.1 times more Manganese, 3.2 times more Potassium and 5.7 times more Water than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 3.6 times more Copper, 8.4 times more Iron, 3.9 times more Phosphorus, 2.4 times more Sodium and 4.9 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Canned Kidney Beans contain similar levels of Calcium and Magnesium per 500 calories.
• 500 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Zinc
• Both Unsweetened Ready-to-drink Coconut Water as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Unsweetened Ready-to-drink Coconut Water have 1.4 times more Carbohydrate, 9.9 times more Sugars and more Fructose than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain more Omega 3, more Fiber and 5.1 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Canned Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Fiber
• Both Unsweetened Ready-to-drink Coconut Water as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.