Comparing Nutrients in 100 calories Dried CoconutVS Boiled Kidney Beans

Weight per 100 calories

Dried Coconut

15g

Boiled Kidney Beans

78.7g

Dried Coconut has 5.2 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Dried Coconut or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Dried Coconut

83%

13%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Dried Coconutvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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10%9.78g

Fat

0.41%0.39g

9.78 gvs0.39 g

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

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27%8.67g

Saturated Fat

0.18%0.057g

8.67 gvs0.057 g

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

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0%0g

Omega 3

8.37%0.13g

0 gvs0.13 g

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

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0.63%0.11g

Omega 6

0.5%0.085g

0.11 gvs0.085 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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2.76%3.6g

Carbohydrate

14%18g

3.6 gvs18 g

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

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1.54%1.1g

Sugars

0.35%0.25g

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

1.1 gvs0.25 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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6.5%2.47g

Fiber

13.3%5.04g

2.47 gvs5.04 g

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

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1.86%1.04g

Protein

12%6.83g

1.04 gvs6.83 g

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

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Vitamins

Dried Coconutvs Boiled Kidney Beans

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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0.76%0.009mg

Vitamin B1

10.5%0.13mg

Thiamine

0.009 mgvs0.13 mg

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

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1.17%0.015mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.015 mgvs0.046 mg

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

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0.57%0.091mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

0.091 mgvs0.46 mg

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

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2.42%0.12mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.12 mgvs0.17 mg

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

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3.5%0.045mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.045 mgvs0.094 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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0.34%1.36μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

1.36 μgvs102 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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0.25%0.23mg

Vitamin C

1.05%0.94mg

Ascorbic acid

0.23 mgvs0.94 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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0.44%0.067mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.067 mgvs0.024 mg

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

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0.038%0.045μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

0.045 μgvs6.6 μg

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

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Minerals

Dried Coconutvs Boiled Kidney Beans

0.39%3.94mg

Calcium

2.76%27.6mg

3.94 mgvs27.6 mg

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

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13.4%0.12mg

Copper

19%0.17mg

0.12 mgvs0.17 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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6.3%0.5mg

Iron

22%1.75mg

0.5 mgvs1.75 mg

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

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3.25%13.6mg

Magnesium

7.87%33mg

13.6 mgvs33 mg

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

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18%0.42mg

Manganese

14.7%0.34mg

0.42 mgvs0.34 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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4.46%31.2mg

Phosphorus

15.5%109mg

31.2 mgvs109 mg

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

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2.4%82.3mg

Potassium

9.38%319mg

82.3 mgvs319 mg

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

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5.1%2.8μg

Selenium

1.57%0.87μg

2.8 μgvs0.87 μg

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

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0.37%5.6mg

Sodium

0.052%0.79mg

5.6 mgvs0.79 mg

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

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2.77%0.3mg

Zinc

7.16%0.79mg

0.3 mgvs0.79 mg

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

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0.012%0.45g

Water

1.42%52.7g

0.45 gvs52.7 g

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

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Lets compare vitamin content per 100 calories of Dried Coconut vs Boiled Kidney Beans:

Boiled All Types Kidney Beans contain 13.9 times more Vitamin B1, 3 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 75.1 times more Vitamin B9, 4.2 times more Vitamin C and 145.5 times more Vitamin K than Dried Coconut Meat.
Both Dried Coconut Meat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Dried Coconut vs Boiled Kidney Beans:

Dried Coconut Meat has 1.2 times more Manganese and 3.2 times more Selenium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7 times more Calcium, 1.4 times more Copper, 3.5 times more Iron, 2.4 times more Magnesium, 3.5 times more Phosphorus, 3.9 times more Potassium, 2.6 times more Zinc and 116 times more Water than Dried Coconut Meat.

Comparison of macro-nutrients per 100 calories:

Dried Coconut Meat has 24.8 times more Fat, 150.8 times more Saturated Fat and 4.4 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Omega 3, 5 times more Carbohydrate, 2 times more Fiber and 6.5 times more Protein than Dried Coconut Meat.
Both Dried Coconut Meat and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Dried Coconut Meat as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dried CoconutVS Sweetened Coconut FlakesBoiled Kidney BeansVS Sweetened Coconut FlakesDried CoconutVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Dried CoconutVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Dried Coconut or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: