Comparing Nutrients in 1 kilogram Toasted Dried Coconut VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Toasted Dried Coconut	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	204% 5920kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	485% 470g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1302% 417g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	NA	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	30.2% 5.14g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	342% 444g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 18.5g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	95% 53g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.17mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.06mg	61.5% 0.8mg	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	22.5% 90μg	57.5% 230μg	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	16.7% 15mg	8.9% 8mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	27% 270mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	902% 8.1mg	163% 1.47mg	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	424% 34mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	127% 2.9mg	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	301% 2110mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	163% 5540mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Dried Coconut versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Dried Coconut vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Toasted Dried Coconut has 1.5 times more Vitamin B2, 1.2 times more Vitamin B3, 6.3 times more Vitamin B5 and 3.8 times more Vitamin B6 than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.7 times more Vitamin B1 and 2.6 times more Vitamin B9 than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Dried Coconut vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Toasted Dried Coconut has 5.5 times more Copper, 2.7 times more Iron, 3.1 times more Magnesium, 9.6 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium and 3.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 6.9 times more Sodium and 78 times more Water than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Canned Red Kidney Beans with Liquids contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Dried Coconut has 7.3 times more Energy, 130.6 times more Fat, 333.4 times more Saturated Fat, 6.2 times more Omega 6 and 3 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• Both Toasted Dried Coconut and Canned Red Kidney Beans with Liquids offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6