Nutrient Comparison: Red Kidney Beans VS Dried Coconut per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Dried Coconut to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Dried Coconut:
- 14 ounces of Red Kidney Beans have 10.1 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B6, 43.8 times more Vitamin B9, 3 times more Vitamin C and 18.7 times more Vitamin K than Dried Coconut.
- While 14 oz of Dried Coconut Meat contain 2.1 times more Vitamin E than Raw Red Kidney Beans.
- Both Red Kidney Beans and Dried Coconut provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Dried Coconut have insufficient amounts of Vitamin C and Vitamin K
- Both Raw Red Kidney Beans as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Dried Coconut:
- 14 ounces of Red Kidney Beans have 3.2 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 2 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Dried Coconut.
- While 14 oz of Dried Coconut Meat contain 2.5 times more Manganese, 5.8 times more Selenium and 3.1 times more Sodium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Dried Coconut contain similar levels of Copper per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have more Omega 3, 2.6 times more Carbohydrate and 3.3 times more Protein than Dried Coconut.
- While 14 oz of Dried Coconut Meat contain 2 times more Energy, 60.9 times more Fat, 371.5 times more Saturated Fat, 3.1 times more Omega 6 and 3.5 times more Sugars than Raw Red Kidney Beans.
- Both Red Kidney Beans and Dried Coconut offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
- 14 ounces of Dried Coconut provide inadequate amounts of Omega 3