Comparing Nutrients in 1 kilogram Sweetened Coconut Flakes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Sweetened Coconut Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	157% 4560kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	112% 145g	130g per day for Men 19-50 years
Sugars	507% 368g	25.5% 18.5g	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	0.14% 0.1g	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	% 5.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 362g	% 18.5g	g per day for Men 19-50 years
Fiber	261% 99g	113% 43g	38g per day for Men 19-50 years
Protein	56% 31.3g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	57% 0.74mg	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	7.5% 30μg	90% 360μg	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	0% 0mg	13.3% 12mg	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	0% 0mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	150% 1.35mg	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	189% 15mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	73% 1.68mg	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	143% 1000mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	4.18% 155g	21% 780g	3700g per day for Men 19-50 years

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

• Packaged Sweetened Coconut Meat Flakes have 1.7 times more Vitamin B3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.7 times more Vitamin B1, 3.4 times more Vitamin B2, 2.5 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Coconut Flakes vs Canned Kidney Beans:

• Packaged Sweetened Coconut Meat Flakes have 2.2 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 5.7 times more Manganese, 1.5 times more Potassium, 17.9 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Calcium and 5 times more Water than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Canned All Types Kidney Beans have similar amounts of Phosphorus and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Packaged Sweetened Coconut Meat Flakes have 5.4 times more Energy, 46.7 times more Fat, 187.2 times more Saturated Fat, 2.1 times more Omega 6, 3.6 times more Carbohydrate, 19.9 times more Sugars and 2.3 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 1.7 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.