Comparing Nutrients in 1 kilogram Coconut Milk VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Coconut Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	79.3% 2300kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	661% 211g	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	15.4% 2.6g	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	42.6% 55.4g	175% 228g	130g per day for Men 19-50 years
Sugars	46% 33.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	195% 74g	38g per day for Men 19-50 years
Protein	41% 23g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	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	21.7% 0.26mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.5% 7.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	40% 160μg	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	31% 28mg	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	10% 1.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	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	205% 16.4mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	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	77.4% 2630mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	18.3% 676g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Boiled Red Kidney Beans per 1 kg

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

• 1 kilogram of Coconut Milk has 1.3 times more Vitamin B3 and 2.3 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 6.2 times more Vitamin B1, more Vitamin B2, 3.6 times more Vitamin B6, 8.1 times more Vitamin B9 and 84 times more Vitamin K than Raw Coconut Milk.
• Both Coconut Milk and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Coconut Milk as well as Boiled Red Kidney Beans 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 Boiled Red Kidney Beans:

• 1 kilogram of Coconut Milk has 1.9 times more Manganese and 5.2 times more Selenium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.8 times more Calcium, 1.8 times more Iron, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Boiled Red Kidney Beans contain similar levels of Copper and Magnesium 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 1.8 times more Energy, 47.7 times more Fat, 293.6 times more Saturated Fat and 10.4 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains more Omega 3, 4.1 times more Carbohydrate, 3.4 times more Fiber and 3.8 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 Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.