Comparing Nutrients in 14 ounces Shredded Sweetened Dried Coconut Meat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	68.6% 1988kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	145% 141g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	390% 125g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 189g	69.6% 90g	130g per day for Men 19-50 years
Sugars	236% 171g	1.75% 1.27g	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	47% 18g	67% 25.4g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.3% 2.87mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	36.6% 0.48mg	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	7.94% 31.8μg	129% 516μg	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	3.1% 2.78mg	5.3% 4.76mg	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	10.3% 1.55mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	95% 0.86mg	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	95% 7.62mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	427% 9.82mg	74.2% 1.7mg	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	60.7% 425mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	121% 66.3μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	69.3% 1040mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.22mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	1.35% 50g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Shredded Sweetened Dried Coconut Meat vs Boiled Kidney Beans:

• Shredded Sweetened Dried Coconut Meat has 3.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 13 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.2 times more Vitamin B1, 2.9 times more Vitamin B2, 16.3 times more Vitamin B9, 1.7 times more Vitamin C and 28 times more Vitamin K than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Shredded Sweetened Dried Coconut Meat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Shredded Sweetened Dried Coconut Meat vs Boiled Kidney Beans:

• Shredded Sweetened Dried Coconut Meat has 1.4 times more Copper, 5.8 times more Manganese, 15.2 times more Selenium, 262 times more Sodium and 1.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Calcium, 1.3 times more Phosphorus and 5.3 times more Water than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Boiled All Types Kidney Beans have similar amounts of Iron, Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Shredded Sweetened Dried Coconut Meat has 3.9 times more Energy, 71 times more Fat, 431.1 times more Saturated Fat, 3.6 times more Omega 6, 2.1 times more Carbohydrate and 134.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 1.4 times more Fiber and 3 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.