Comparing Nutrients in 14 ounces Coconut Milk VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Coconut Milk	Red Kidney Beans	Recommended Dietary Allowance
Energy	31.5% 913kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	262% 84g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0% 0g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	187% 243g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	121% 1.58mg	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	391% 1564μg	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	20% 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	3.97% 0.6mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	192% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	30.7% 1044mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	101% 11mg	11mg per day for Men 19-50 years
Water	7.25% 268g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Raw Red Kidney Beans contain 23.4 times more Vitamin B1, more Vitamin B2, 2.8 times more Vitamin B3, 4.3 times more Vitamin B5, 12 times more Vitamin B6, 24.6 times more Vitamin B9, 1.6 times more Vitamin C, 1.4 times more Vitamin E and 56 times more Vitamin K than Raw Coconut Milk.
• Both Raw Coconut Milk as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Coconut Milk has 1.9 times more Selenium, 1.3 times more Sodium and 5.8 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 5.2 times more Calcium, 2.6 times more Copper, 4.1 times more Iron, 3.7 times more Magnesium, 4.1 times more Phosphorus, 5.2 times more Potassium and 4.2 times more Zinc than Raw Coconut Milk.
• Both Raw Coconut Milk and Raw Red Kidney Beans have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Coconut Milk has 22.5 times more Fat, 137.3 times more Saturated Fat and 1.6 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.5 times more Energy, more Omega 3, 11.1 times more Carbohydrate, 6.9 times more Fiber and 9.8 times more Protein than Raw Coconut Milk.
• Both Raw Coconut Milk and Raw Red Kidney Beans have similar amounts of Omega 6 per 14 oz.
• Both Raw Coconut Milk as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.