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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Sweetened Coconut Flakes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	157% 4560kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	175% 228g	130g per day for Men 19-50 years
Sugars	507% 368g	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	56% 31.3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	97% 10.7mg	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 Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Coconut Flakes versus 1 kg of Boiled 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 Red Kidney Beans:

• 1 kilogram of Sweetened Coconut Flakes has 1.2 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 10.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B5, 4 times more Vitamin B6, 43.3 times more Vitamin B9 and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Sweetened Coconut Flakes has 1.2 times more Copper, 2 times more Manganese, 13.4 times more Selenium and 142.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.5 times more Calcium, 1.9 times more Iron, 1.4 times more Phosphorus and 1.5 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Boiled Red Kidney Beans contain similar levels of Magnesium and Potassium 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 3.6 times more Energy, 56 times more Fat, 366.6 times more Saturated Fat, 2.3 times more Carbohydrate, 114.8 times more Sugars and 1.3 times more Fiber than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains more Omega 3 and 2.8 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• 1 kilogram of Sweetened Coconut Flakes provide inadequate amounts of Omega 3
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.