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

Macros Ratio

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

Macro Nutrients

	Sweetened Coconut Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	157% 4560kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	172% 224g	130g per day for Men 19-50 years
Sugars	507% 368g	NA	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	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 362g	NA	g per day for Men 19-50 years
Fiber	261% 99g	245% 93g	38g per day for Men 19-50 years
Protein	56% 31.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Boiled California 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	12.5% 0.15mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	4.18% 155g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Sweetened Coconut Flakes has 1.3 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 8.6 times more Vitamin B1, 4.1 times more Vitamin B2, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6 and 24.7 times more Vitamin B9 than Packaged Sweetened Coconut Meat Flakes.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Coconut Flakes vs Boiled California Red Kidney Beans:

• 1 kilogram of Sweetened Coconut Flakes has 3 times more Manganese, 13.4 times more Selenium and 71.3 times more Sodium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 6 times more Calcium, 2 times more Iron and 1.4 times more Phosphorus than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Boiled California Red Kidney Beans contain similar levels of Copper, Magnesium, Potassium and Zinc per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Coconut Flakes has 3.7 times more Energy, 311 times more Fat, 1885.4 times more Saturated Fat and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains more Omega 3 and 2.9 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes provide inadequate amounts of Omega 3
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.