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

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Coconut Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	31.5% 913kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	262% 84g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	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	17% 22g	69.6% 90g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	23% 8.73g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	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	8.6% 0.1mg	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	19% 3mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	16% 63.5μg	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	12.3% 11mg	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	3.97% 0.6mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	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	81.4% 6.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	56.7% 397mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	30.7% 1044mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	7.25% 268g	7.2% 266g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Coconut Milk have 1.3 times more Vitamin B3 and 2.3 times more Vitamin C than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 6.2 times more Vitamin B1, more Vitamin B2, 3.6 times more Vitamin B6, 8.1 times more Vitamin B9 and 84 times more Vitamin K than Raw Coconut Milk.
• Both Coconut Milk and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Coconut Milk 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 Milk 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 Milk vs Boiled Red Kidney Beans:

• 14 ounces of Coconut Milk have 1.9 times more Manganese and 5.2 times more Selenium than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.8 times more Calcium, 1.8 times more Iron, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Boiled Red Kidney Beans contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Coconut Milk have 1.8 times more Energy, 47.7 times more Fat, 293.6 times more Saturated Fat and 10.4 times more Sugars than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain more Omega 3, 4.1 times more Carbohydrate, 3.4 times more Fiber and 3.8 times more Protein than Raw Coconut Milk.
• 14 ounces of Coconut Milk provide inadequate amounts of Omega 3
• Both Raw Coconut Milk as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.