Comparing Nutrients in 14 ounces Boiled Royal Red Kidney Beans VS Canned Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Canned Coconut Milk	Recommended Dietary Allowance
Energy	17% 488kcal	27% 782kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	87.3% 84.7g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	235% 75g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	5.44% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	8.58% 11g	130g per day for Men 19-50 years
Sugars	NA	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	97% 37g	NA	38g per day for Men 19-50 years
Protein	67.3% 37.7g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Canned 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	31.4% 0.38mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	8.55% 0.11mg	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	73.4% 294μg	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	4.4% 3.97mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	17.5% 175mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	98% 0.89mg	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	137% 11mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	133% 3.05mg	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	80.5% 564mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.8% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Canned Coconut Milk per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Royal Red Kidney Beans versus 14 oz of Canned Coconut Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Royal Red Kidney Beans vs Canned Coconut Milk:

• 14 ounces of Boiled Royal Red Kidney Beans have 4.3 times more Vitamin B1, more Vitamin B2, 1.4 times more Vitamin B5, 3.7 times more Vitamin B6 and 5.3 times more Vitamin B9 than Canned Coconut Milk.
• Both Boiled Royal Red Kidney Beans and Canned Coconut Milk provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Boiled Royal Red Kidney Beans as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Royal Red Kidney Beans vs Canned Coconut Milk:

• 14 ounces of Boiled Royal Red Kidney Beans have 2.4 times more Calcium, 1.5 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Canned Coconut Milk.
• While 14 oz of Canned Coconut Milk contain 3 times more Manganese than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Canned Coconut Milk contain similar levels of Copper, Iron and Magnesium per 14 ounces.
• 14 ounces of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Royal Red Kidney Beans have 7.8 times more Carbohydrate and 4.7 times more Protein than Canned Coconut Milk.
• While 14 oz of Canned Coconut Milk contain 1.6 times more Energy, 125.5 times more Fat and 788.1 times more Saturated Fat than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans as well as Canned Coconut Milk provide inadequate amounts of Omega 6 in 14 ounces.