Comparing Nutrients in 1 kilogram Coconut Milk VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Navy Beans	26%	4%	70%

Macro Nutrients

	Coconut Milk	Navy Beans	Recommended Dietary Allowance
Energy	79.3% 2300kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	661% 211g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	467% 608g	130g per day for Men 19-50 years
Sugars	46% 33.4g	53.5% 38.8g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 33.3g	g per day for Men 19-50 years
Fiber	58% 22g	403% 153g	38g per day for Men 19-50 years
Protein	41% 23g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Navy 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	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.5% 7.6mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	329% 4.3mg	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	910% 3640μg	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	NA	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	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Navy Beans	Recommended Dietary Allowance
Calcium	16% 160mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	927% 8.34mg	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	686% 55mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	617% 14mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	18.3% 676g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Navy Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Coconut Milk versus 1 kg of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Coconut Milk vs Navy Beans:

• 1 kg of Raw Navy Beans contains 29.8 times more Vitamin B1, more Vitamin B2, 2.9 times more Vitamin B3, 4.1 times more Vitamin B5, 13 times more Vitamin B6, 22.8 times more Vitamin B9 and 25 times more Vitamin K than Raw Coconut Milk.
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Coconut Milk as well as Raw Navy 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 Navy Beans:

• 1 kg of Raw Navy Beans contains 9.2 times more Calcium, 3.1 times more Copper, 3.3 times more Iron, 4.7 times more Magnesium, 1.5 times more Manganese, 4.1 times more Phosphorus, 4.5 times more Potassium, 1.8 times more Selenium and 5.4 times more Zinc than Raw Coconut Milk.
• 1 kilogram of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Coconut Milk has 15.9 times more Fat and 124.4 times more Saturated Fat than Navy Beans.
• While 1 kg of Raw Navy Beans contains 1.5 times more Energy, more Omega 3, 11 times more Carbohydrate, 7 times more Fiber and 9.8 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Navy Beans offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Coconut Milk provide inadequate amounts of Omega 3
• Both Raw Coconut Milk as well as Raw Navy Beans provide inadequate amounts of Omega 6 in one kilogram.