Comparing Nutrients in 1 pound 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	36% 1043kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	300% 96g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	79.6% 103g	130g per day for Men 19-50 years
Sugars	21% 15g	2% 1.45g	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	26.3% 9.98g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	70.2% 39.3g	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	9.83% 0.12mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	42% 0.54mg	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	18% 72.6μg	147% 590μg	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	14% 12.7mg	6.05% 5.44mg	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	4.54% 0.68mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	122% 1.1mg	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	93% 7.44mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	94% 2.16mg	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	64.8% 454mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	8.3% 307g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Coconut Milk has 1.3 times more Vitamin B3 and 2.3 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 lb 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 pound.
• 1 pound of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin K
• 1 pound 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 pound.

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

• 1 pound of Coconut Milk has 1.9 times more Manganese and 5.2 times more Selenium than Boiled Red Kidney Beans.
• While 1 lb 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 pound.
• 1 pound of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound 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 pound.