Comparing Nutrients in 300 calories California Red Kidney BeansVS Coconut Water

Weight per 300 calories

California Red Kidney Beans

91g

Coconut Water

1579g

California Red Kidney Beans have 17.4 times more energy per 100g than Coconut Water. It has high energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Coconut Water?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Coconut Water

15%

76%

300 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Coconut Water

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.23%0.23g

Fat

3.26%3.16g

0.23 gvs3.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.033g

Saturated Fat

8.7%2.78g

0.033 gvs2.78 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.77%0.076g

Omega 3

0%0g

0.076 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g

Omega 6

0.19%0.032g

0.049 gvs0.032 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42%54.4g

Carbohydrate

45%58.6g

54.4 gvs58.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

57%41.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs41.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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59.6%22.6g

Fiber

45.7%17.4g

22.6 gvs17.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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39.6%22g

Protein

20.3%11.4g

22 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

California Red Kidney Beansvs Coconut Water

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40%0.48mg

Vitamin B1

39.5%0.47mg

Thiamine

0.48 mgvs0.47 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.3%0.2mg

Vitamin B2

69.2%0.9mg

Riboflavin

0.2 mgvs0.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

7.9%1.26mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs1.26 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.71mg

Vitamin B5

13.6%0.68mg

Pantothenic acid

0.71 mgvs0.68 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27.8%0.36mg

Vitamin B6

39%0.51mg

Pyridoxine

0.36 mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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89.5%358μg

Vitamin B9

12%47.4μg

Folates and Folic Acid

358 μgvs47.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.55%4.1mg

Vitamin C

42%38mg

Ascorbic acid

4.1 mgvs38 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0%0mg

Tocopherols and Tocotrienols

NA mgvs0 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

California Red Kidney Beansvs Coconut Water

17.7%177mg

Calcium

38%379mg

177 mgvs379 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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111%1mg

Copper

70%0.63mg

1 mgvs0.63 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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106%8.5mg

Iron

57.2%4.58mg

8.5 mgvs4.58 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.6%145mg

Magnesium

94%395mg

145 mgvs395 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39.5%0.91mg

Manganese

97%2.24mg

0.91 mgvs2.24 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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52.6%368mg

Phosphorus

45%316mg

368 mgvs316 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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40%1355mg

Potassium

116%3947mg

1355 mgvs3947 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.3%2.9μg

Selenium

28.7%15.8μg

2.9 μgvs15.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.67%10mg

Sodium

111%1658mg

10 mgvs1658 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.3mg

Zinc

14.4%1.58mg

2.3 mgvs1.58 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.29%10.7g

Water

40.5%1500g

10.7 gvs1500 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Coconut Water:

Raw California Red Kidney Beans have 1.5 times more Vitamin B3 and 7.6 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 4.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 9.3 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Coconut Water (liquid From Coconuts) have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
Both Raw California Red Kidney Beans as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Coconut Water:

Raw California Red Kidney Beans have 1.6 times more Copper, 1.9 times more Iron and 1.5 times more Zinc than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 2.1 times more Calcium, 2.7 times more Magnesium, 2.5 times more Manganese, 2.9 times more Potassium, 5.4 times more Selenium, 165.8 times more Sodium and 140.4 times more Water than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Coconut Water (liquid From Coconuts) have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw California Red Kidney Beans have more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 13.9 times more Fat and 84.9 times more Saturated Fat than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Coconut Water (liquid From Coconuts) have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw California Red Kidney Beans as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansCoconut WaterVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS HazelnutsCoconut WaterVS Hazelnuts

Compare Foods

Comparing Nutrients in 300 calories California Red Kidney BeansVS Coconut Water

Weight per 300 calories

Which food has more nutrients per 300 calories - California Red Kidney Beans or Coconut Water?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: