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

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Coconut Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 782kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	87.3% 84.7g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	235% 75g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	5.44% 0.92g	2.5% 0.42g	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	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	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	NA	77.3% 29.4g	38g per day for Men 19-50 years
Protein	14.3% 8g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Boiled Red 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	7.28% 0.087mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	14% 55.6μg	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	4.4% 3.97mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	107% 0.96mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	82.3% 1.9mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	7.8% 289g	7.2% 266g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Canned Coconut Milk 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 Canned Coconut Milk vs Boiled Red Kidney Beans:

• 14 oz of Boiled Red Kidney Beans contain 7.3 times more Vitamin B1, more Vitamin B2, 1.4 times more Vitamin B5, 4.3 times more Vitamin B6 and 9.3 times more Vitamin B9 than Canned Coconut Milk.
• Both Canned Coconut Milk and Boiled Red Kidney Beans 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 Canned Coconut Milk as well as Boiled Red Kidney Beans 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 Boiled Red Kidney Beans:

• 14 ounces of Canned Coconut Milk have 1.6 times more Manganese than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.6 times more Calcium, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Canned Coconut Milk.
• Both Canned Coconut Milk and Boiled Red Kidney Beans 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 Canned Coconut Milk have 1.6 times more Energy, 42.7 times more Fat and 262.7 times more Saturated Fat than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 8.1 times more Carbohydrate and 4.3 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.