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

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Coconut Milk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	79.3% 2300kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	661% 211g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	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	42.6% 55.4g	114% 148g	130g per day for Men 19-50 years
Sugars	46% 33.4g	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	58% 22g	113% 43g	38g per day for Men 19-50 years
Protein	41% 23g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	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	21.7% 0.26mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.5% 7.6mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	40% 160μg	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	31% 28mg	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	10% 1.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	16% 160mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	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	205% 16.4mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	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	143% 1000mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	18.3% 676g	21% 780g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Coconut Milk 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 Coconut Milk vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Coconut Milk has 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.5 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 4.1 times more Vitamin B1, more Vitamin B2, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 41 times more Vitamin K than Raw Coconut Milk.
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin K
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw Coconut Milk as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Coconut Milk has 1.8 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 3.1 times more Manganese and 5.6 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.8 times more Calcium and 17.1 times more Sodium than Raw Coconut Milk.
• Both Coconut Milk and Canned Red Kidney Beans with Liquids contain similar levels of Phosphorus, Potassium and Zinc per one kilogram.
• 1 kilogram of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Coconut Milk has 2.8 times more Energy, 66.2 times more Fat, 169.1 times more Saturated Fat and 1.8 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains more Omega 3, 2.7 times more Carbohydrate, 2 times more Fiber and 2.3 times more Protein than Raw Coconut Milk.
• 1 kilogram of Coconut Milk provide inadequate amounts of Omega 3
• Both Raw Coconut Milk as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.