Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Boiled California Red Kidney Beans	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	8.5% 246kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	195% 62.4g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	4.53% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	72.8% 95g	130g per day for Men 19-50 years
Sugars	NA	118% 85.7g	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	48.6% 18.5g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	32.4% 18g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	41.4% 0.54mg	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	36.7% 147μg	3.97% 16μg	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	2.65% 2.4mg	1.54% 1.4mg	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	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	13% 131mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	69% 0.62mg	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	74% 5.9mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	214% 4.9mg	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	39% 272mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Shredded Sweetened Dried Coconut Meat per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Shredded Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Shredded Sweetened Dried Coconut Meat:

• 7 ounces of Boiled California Red Kidney Beans have 4.2 times more Vitamin B1, 3.1 times more Vitamin B2 and 9.3 times more Vitamin B9 than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 3.3 times more Vitamin B5 and 2.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Shredded Sweetened Dried Coconut Meat provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Shredded Sweetened Dried Coconut Meat:

• 7 ounces of Boiled California Red Kidney Beans have 4.4 times more Calcium, 1.6 times more Iron, 1.3 times more Phosphorus and 1.2 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 7.8 times more Manganese, 13.9 times more Selenium, 65.5 times more Sodium and 2.1 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Shredded Sweetened Dried Coconut Meat contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have more Omega 3, 2.1 times more Fiber and 3.2 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 4 times more Energy, 394.3 times more Fat, 2247.7 times more Saturated Fat, 19.4 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3