Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Canned Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Coconut Milk	Recommended Dietary Allowance
Energy	19.4% 562kcal	31% 894kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	268% 85.8g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	6.2% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	111% 42g	NA	38g per day for Men 19-50 years
Protein	74% 41.4g	16.4% 9.16g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Coconut Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	9.77% 0.13mg	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	84% 336μg	16% 63.5μg	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	5.04% 4.54mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	30% 299mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	112% 1mg	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	169% 13.5mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	151% 3.5mg	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	88.8% 621mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.93% 331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Canned Coconut Milk:

• Boiled California Red Kidney Beans have 5.9 times more Vitamin B1, more Vitamin B2, 1.4 times more Vitamin B5, 3.7 times more Vitamin B6 and 5.3 times more Vitamin B9 than Canned Coconut Milk.
• Both Boiled California Red Kidney Beans and Canned Coconut Milk have similar amounts of Vitamin B3 and Vitamin C per 1 lb.
• Both Boiled California Red Kidney Beans as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Canned Coconut Milk:

• Boiled California Red Kidney Beans have 3.7 times more Calcium, 1.3 times more Copper, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Zinc than Canned Coconut Milk.
• While Canned Coconut Milk contains 2.4 times more Manganese than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Coconut Milk have similar amounts of Iron, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans have 8 times more Carbohydrate and 4.5 times more Protein than Canned Coconut Milk.
• While Canned Coconut Milk contains 1.6 times more Energy, 237 times more Fat, 1351.1 times more Saturated Fat and 11.7 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Canned Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.