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