Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	California Red Kidney Beans	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	114% 3300kcal	157% 4560kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	289% 280g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	825% 264g	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	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	399% 519g	130g per day for Men 19-50 years
Sugars	NA	507% 368g	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	0.14% 0.1g	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	% 5.3g	g per day for Men 19-50 years
Sucrose	NA	% 362g	g per day for Men 19-50 years
Fiber	655% 249g	261% 99g	38g per day for Men 19-50 years
Protein	435% 244g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sweetened Coconut Flakes	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	23% 0.3mg	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	7.5% 30μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	195% 1950mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	328% 2.95mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	417% 9.6mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	106% 3610mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	293% 161μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	190% 2850mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Sweetened Coconut Flakes per 1 kg

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

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Sweetened Coconut Flakes:

• 1 kilogram of California Red Kidney Beans has 35.3 times more Vitamin B1, 14.6 times more Vitamin B2, 3 times more Vitamin B3, 5.6 times more Vitamin B5, 13.2 times more Vitamin B6, 131.3 times more Vitamin B9 and more Vitamin C than Sweetened Coconut Flakes.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Packaged Sweetened Coconut Meat Flakes 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 Sweetened Coconut Flakes:

• 1 kilogram of California Red Kidney Beans has 17.7 times more Calcium, 3.7 times more Copper, 6.2 times more Iron, 3.1 times more Magnesium, 4.1 times more Phosphorus, 4.1 times more Potassium and 3.6 times more Zinc than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 5 times more Selenium and 25.9 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sweetened Coconut Flakes contain similar levels of Manganese per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has more Omega 3, 2.5 times more Fiber and 7.8 times more Protein than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 1.4 times more Energy, 112 times more Fat and 733.2 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sweetened Coconut Flakes offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Omega 6 in one kilogram.