Comparing Nutrients in 7 ounces Toasted Dried Coconut VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Toasted Dried Coconut	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	40.5% 1175kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	258% 82.7g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.8% 88g	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Boiled 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	10% 0.12mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	18.3% 0.24mg	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	4.47% 18μg	64.5% 258μg	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	3.3% 2.98mg	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	47.6% 0.43mg	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	84% 6.73mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	37% 0.85mg	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	60% 419mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Dried Coconut vs Boiled Kidney Beans:

• Toasted Dried Coconut Meat has 1.8 times more Vitamin B2, 3.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Vitamin B1 and 14.4 times more Vitamin B9 than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Toasted Dried Coconut Meat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Dried Coconut vs Boiled Kidney Beans:

• Toasted Dried Coconut Meat has 3.8 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 6.5 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 37 times more Sodium and 2.1 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium and 66.9 times more Water than Toasted Dried Coconut Meat.

Comparison of macro-nutrients per 7 ounces:

• Toasted Dried Coconut Meat has 4.7 times more Energy, 94 times more Fat, 570.9 times more Saturated Fat, 4.8 times more Omega 6 and 1.9 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Protein than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.