Comparing Nutrients in 14 ounces Coconut Milk VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Navy Beans	26%	4%	70%

Macro Nutrients

	Coconut Milk	Navy Beans	Recommended Dietary Allowance
Energy	31.5% 913kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	262% 84g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	133% 2.14g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	7.82% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	185% 241g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	21.2% 15.4g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 13.2g	g per day for Men 19-50 years
Fiber	23% 8.73g	160% 60.7g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Navy 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	256% 3.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	131% 1.7mg	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	361% 1445μg	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	NA	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Navy Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	58.3% 583mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	368% 3.3mg	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	272% 21.8mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	165% 695mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	245% 5.63mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	30.7% 1044mg	138% 4703mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	7.25% 268g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Navy Beans per 14 oz

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

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

• 14 oz of Raw Navy Beans contain 29.8 times more Vitamin B1, more Vitamin B2, 2.9 times more Vitamin B3, 4.1 times more Vitamin B5, 13 times more Vitamin B6, 22.8 times more Vitamin B9 and 25 times more Vitamin K than Raw Coconut Milk.
• 14 ounces of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Coconut Milk as well as Raw Navy 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 Navy Beans:

• 14 oz of Raw Navy Beans contain 9.2 times more Calcium, 3.1 times more Copper, 3.3 times more Iron, 4.7 times more Magnesium, 1.5 times more Manganese, 4.1 times more Phosphorus, 4.5 times more Potassium, 1.8 times more Selenium and 5.4 times more Zinc than Raw Coconut Milk.
• 14 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Coconut Milk have 15.9 times more Fat and 124.4 times more Saturated Fat than Navy Beans.
• While 14 oz of Raw Navy Beans contain 1.5 times more Energy, more Omega 3, 11 times more Carbohydrate, 7 times more Fiber and 9.8 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Navy Beans offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Coconut Milk provide inadequate amounts of Omega 3
• Both Raw Coconut Milk as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 14 ounces.