Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Boiled Kidney Beans	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	17.4% 504kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	85% 82.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	229% 73.2g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	17% 22g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	NA	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	67% 25.4g	NA	38g per day for Men 19-50 years
Protein	61.4% 34.4g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	9.16% 0.12mg	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	129% 516μg	14% 55.6μg	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	5.3% 4.76mg	4.85% 4.37mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	14% 139mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	104% 0.93mg	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	110% 8.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	140% 3.2mg	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	78.2% 548mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.66% 283g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Frozen Coconut Milk:

• Boiled All Types Kidney Beans have 7 times more Vitamin B1, more Vitamin B2, 1.4 times more Vitamin B5, 4 times more Vitamin B6 and 9.3 times more Vitamin B9 than Frozen Coconut Milk.
• Both Boiled All Types Kidney Beans and Frozen Coconut Milk have similar amounts of Vitamin B3 and Vitamin C per 14 oz.
• Both Boiled All Types Kidney Beans as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Frozen Coconut Milk:

• Boiled All Types Kidney Beans have 8.8 times more Calcium, 2.7 times more Iron, 1.3 times more Magnesium, 2.3 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 1.9 times more Manganese than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Coconut Milk have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 4.1 times more Carbohydrate and 5.4 times more Protein than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 1.6 times more Energy, 41.6 times more Fat, 252.7 times more Saturated Fat and 2.1 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.