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Comparing Nutrients in 14 ounces CoconutVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Coconut
4%
80%
16%
California Red Kidney Beans
29%
1%
70%
14 oz ▼

Macro Nutrients

48.4%1405kcal
Energy
45%1310kcal
1405 kcalvs1310 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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137%133g
Fat
1.02%0.99g
133 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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368%118g
Saturated Fat
0.45%0.14g
118 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
21%0.33g
0 gvs0.33 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.54%1.45g
Omega 6
1.26%0.21g
1.45 gvs0.21 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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46.5%60.4g
Carbohydrate
183%237g
60.4 gvs237 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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34%24.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
24.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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94%35.7g
Fiber
260%99g
35.7 gvs99 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.6%13.2g
Protein
173%97g
13.2 gvs97 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22%0.26mg
Vitamin B1
175%2.1mg
Thiamine
0.26 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg
Vitamin B2
67%0.87mg
Riboflavin
0.079 mgvs0.87 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.4%2.14mg
Vitamin B3
51%8.18mg
Niacin, nicotinic acid, niacinamide
2.14 mgvs8.18 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24%1.2mg
Vitamin B5
62%3.1mg
Pantothenic acid
1.2 mgvs3.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.5%0.21mg
Vitamin B6
121%1.58mg
Pyridoxine
0.21 mgvs1.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25.8%103μg
Vitamin B9
391%1564μg
Folates and Folic Acid
103 μgvs1564 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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14.6%13mg
Vitamin C
20%18mg
Ascorbic acid
13 mgvs18 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.35%0.95mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.95 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.66%0.79μg
Vitamin K
NA
Phytomenadione or phylloquinone
0.79 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.56%55.6mg
Calcium
77.4%774mg
55.6 mgvs774 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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192%1.73mg
Copper
485%4.37mg
1.73 mgvs4.37 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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121%9.64mg
Iron
464%37mg
9.64 mgvs37 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.2%127mg
Magnesium
151%635mg
127 mgvs635 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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259%5.95mg
Manganese
173%3.97mg
5.95 mgvs3.97 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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64%448mg
Phosphorus
230%1607mg
448 mgvs1607 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.6%1413mg
Potassium
174%5914mg
1413 mgvs5914 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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73%40μg
Selenium
23%12.7μg
40 μgvs12.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.3%79.4mg
Sodium
2.9%43.7mg
79.4 mgvs43.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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39.7%4.37mg
Zinc
92%10mg
4.37 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.04%187g
Water
1.26%46.6g
187 gvs46.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Coconut vs California Red Kidney Beans:
Comparing minerals per 14 ounces for Coconut vs California Red Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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