Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	California Red Kidney Beans	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	114% 3300kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	168% 163g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	484% 155g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	409% 532g	130g per day for Men 19-50 years
Sugars	NA	710% 515g	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	% 515g	g per day for Men 19-50 years
Fiber	655% 249g	5.26% 2g	38g per day for Men 19-50 years
Protein	435% 244g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	2.38% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	22.3% 0.29mg	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	985% 3940μg	35% 140μg	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	50% 45mg	0% 0mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	195% 1950mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	262% 2.36mg	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	1169% 94mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	354% 8.15mg	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	579% 4050mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	7.83% 290g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Coconut Cream sweetened per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Canned Coconut Cream sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Canned Coconut Cream sweetened:

• 1 kilogram of California Red Kidney Beans has 24 times more Vitamin B1, 5.5 times more Vitamin B2, 54.2 times more Vitamin B3, 4.8 times more Vitamin B5, 13.7 times more Vitamin B6, 28.1 times more Vitamin B9 and more Vitamin C than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw California Red Kidney Beans as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Canned Coconut Cream sweetened:

• 1 kilogram of California Red Kidney Beans has 48.8 times more Calcium, 4.7 times more Copper, 71.9 times more Iron, 9.4 times more Magnesium, 1.2 times more Manganese, 18.4 times more Phosphorus, 14.8 times more Potassium and 4.3 times more Zinc than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains 1.7 times more Selenium and 3.3 times more Sodium than Raw California Red Kidney Beans.
• 1 kilogram of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has more Omega 3, 124.5 times more Fiber and 20.8 times more Protein than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains 65.2 times more Fat and 429.8 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Canned Coconut Cream sweetened offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Fiber
• Both Raw California Red Kidney Beans as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 in one kilogram.