Comparing Nutrients in 100 grams Boiled Kidney Beans VS Unsweetened Ready-to-drink Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Boiled Kidney Beans	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	4.38% 127kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	3.26% 4.24g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	5.4% 3.92g	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	2.95% 2.14g	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	% 0.82g	g per day for Men 19-50 years
Sucrose	NA	% 0.96g	g per day for Men 19-50 years
Fiber	17% 6.4g	0% 0g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	0.39% 0.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Unsweetened Ready-to-drink 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	13.3% 0.16mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	0% 0mg	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	32.5% 130μg	0% 0μg	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	1.33% 1.2mg	11% 9.9mg	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	0.2% 0.03mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	0.89% 0.008mg	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	27.8% 2.22mg	0.38% 0.03mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	9.6% 0.22mg	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	19.7% 138mg	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	4.85% 165mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Unsweetened Ready-to-drink Coconut Water:

• Boiled All Types Kidney Beans have 5.3 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 8.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Unsweetened Ready-to-drink Coconut Water:

• Boiled All Types Kidney Beans have 5 times more Calcium, 27 times more Copper, 74 times more Iron, 7 times more Magnesium, 1.9 times more Manganese, 27.6 times more Phosphorus, 2.5 times more Potassium, more Selenium and 50 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 26 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 7.1 times more Energy, more Omega 3, 5.4 times more Carbohydrate, more Fiber and 39.4 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 12.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.