Nutrient Comparison: Boiled Red Kidney Beans VS Coconut per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Coconut to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Coconut:
- 14 ounces of Boiled Red Kidney Beans have 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B6, 5 times more Vitamin B9 and 42 times more Vitamin K than Coconut.
- While 14 oz of Raw Coconut Meat contain 1.4 times more Vitamin B5 and 2.8 times more Vitamin C than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Coconut provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
- 14 ounces of Coconut have insufficient amounts of Vitamin B2 and Vitamin K
- Both Boiled Red Kidney Beans as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Coconut:
- 14 ounces of Boiled Red Kidney Beans have 2 times more Calcium, 1.2 times more Iron, 1.4 times more Magnesium and 1.3 times more Phosphorus than Coconut.
- While 14 oz of Raw Coconut Meat contain 1.8 times more Copper, 3.1 times more Manganese and 8.4 times more Selenium than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Coconut contain similar levels of Potassium and Zinc per 14 ounces.
- 14 ounces of Coconut lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Red Kidney Beans have more Omega 3, 1.5 times more Carbohydrate and 2.6 times more Protein than Coconut.
- While 14 oz of Raw Coconut Meat contain 2.8 times more Energy, 67 times more Fat, 412.5 times more Saturated Fat, 3.4 times more Omega 6 and 19.5 times more Sugars than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Coconut offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
- 14 ounces of Coconut provide inadequate amounts of Omega 3