Comparing Nutrients in 14 ounces Canned Coconut Milk VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Canned Coconut Milk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	27% 782kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	87.3% 84.7g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	235% 75g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.44% 0.92g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.58% 11g	45.3% 59g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	14.3% 8g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	24.4% 0.32mg	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	14% 55.6μg	23% 91μg	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	4.4% 3.97mg	3.53% 3.18mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	65% 0.58mg	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	164% 13mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	50.2% 1.15mg	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	54.4% 381mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	7.8% 289g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Canned Red Kidney Beans with Liquids per 14 oz

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

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

• 14 ounces of Canned Coconut Milk have 1.3 times more Vitamin B3 than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 4.8 times more Vitamin B1, more Vitamin B2, 2.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Coconut Milk.
• Both Canned Coconut Milk and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Canned Coconut Milk as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Coconut Milk vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Canned Coconut Milk have 1.5 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium and 2.6 times more Manganese than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.6 times more Calcium and 19.7 times more Sodium than Canned Coconut Milk.
• Both Canned Coconut Milk and Canned Red Kidney Beans with Liquids contain similar levels of Phosphorus, Potassium and Zinc per 14 ounces.
• 14 ounces of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Coconut Milk have 2.4 times more Energy, 59.3 times more Fat and 151.3 times more Saturated Fat than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 5.3 times more Carbohydrate and 2.6 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.