Comparing Nutrients in 5 ounces Toasted Dried Coconut VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Toasted Dried Coconut	Red Kidney Beans	Recommended Dietary Allowance
Energy	29% 839kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	68.7% 66.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	NA	56.7% 21.5g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Red 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	7.2% 0.086mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	43.3% 0.56mg	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	3.2% 12.8μg	140% 558μg	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	2.36% 2.13mg	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	60% 4.8mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	68.5% 1.57mg	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	42.7% 299mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Dried Coconut versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Dried Coconut vs Red Kidney Beans:

• 5 oz of Raw Red Kidney Beans contain 10 times more Vitamin B1, 2.1 times more Vitamin B2, 3.4 times more Vitamin B3, 1.3 times more Vitamin B6, 43.8 times more Vitamin B9 and 3 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Toasted Dried Coconut have insufficient amounts of Vitamin C
• Both Toasted Dried Coconut Meat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Dried Coconut vs Red Kidney Beans:

• 5 ounces of Toasted Dried Coconut have 2.5 times more Manganese and 3.1 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3.1 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Red Kidney Beans contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Dried Coconut have 1.8 times more Energy, 44.3 times more Fat, 270.6 times more Saturated Fat and 2.3 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.4 times more Carbohydrate and 4.3 times more Protein than Toasted Dried Coconut Meat.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6