Comparing Nutrients in 1 pound Canned Kidney Beans VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Canned Kidney Beans	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	13% 381kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	398% 127g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	143% 186g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	NA	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	8.65% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	82.7% 1.08mg	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	41% 163μg	7.94% 31.8μg	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	6.05% 5.44mg	0% 0mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	15.4% 154mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	155% 1.4mg	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	66.3% 5.3mg	104% 8.35mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	428% 9.85mg	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	58.3% 408mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	65.6% 7.2mg	11mg per day for Men 19-50 years
Water	9.57% 354g	2.85% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Canned Flaked Sweetened Dried Coconut Meat:

• Canned All Types Kidney Beans have 3.9 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• While Canned Flaked Sweetened Dried Coconut Meat contains 4.6 times more Vitamin B5 and 3.2 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Canned Flaked Sweetened Dried Coconut Meat:

• Canned All Types Kidney Beans have 2.4 times more Calcium, 14.8 times more Sodium and 3.4 times more Water than Canned Flaked Sweetened Dried Coconut Meat.
• While Canned Flaked Sweetened Dried Coconut Meat contains 2.3 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 12.9 times more Manganese, 1.4 times more Potassium and 3.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Flaked Sweetened Dried Coconut Meat have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 1.6 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.
• While Canned Flaked Sweetened Dried Coconut Meat contains 5.3 times more Energy, 52.8 times more Fat, 199.3 times more Saturated Fat, 3.3 times more Omega 6 and 2.8 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Flaked Sweetened Dried Coconut Meat have similar amounts of Fiber per 1 lb.
• Both Canned All Types Kidney Beans as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.