Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Canned Coconut Milk

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Canned Coconut Milk: 152g

Canned Coconut Milk has 2.4 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is above average in comparison to other foods. Canned Red Kidney Beans with Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Canned Coconut Milk?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Canned Coconut Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	33.5% 32.5g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	90% 29g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	3.3% 4.28g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	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	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	NA	38g per day for Men 19-50 years
Protein	34.5% 19.3g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	32.7% 0.39mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	6.06% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	4.66% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	3.28% 0.043mg	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	21.3% 85μg	5.33% 21.3μg	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	3.3% 2.96mg	1.7% 1.52mg	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	0.49% 0.074mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	10.7% 107mg	2.74% 27.4mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	37.7% 0.34mg	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	58% 4.63mg	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	51% 1.17mg	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	56% 393mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	9.85% 335mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	NA	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7.75% 0.85mg	11mg per day for Men 19-50 years
Water	7.8% 289g	3% 111g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Canned Coconut Milk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Canned Coconut Milk?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Canned Coconut Milk:

• 300 calories of Canned Red Kidney Beans with Liquids have 11.7 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 6.9 times more Vitamin B6 and 4 times more Vitamin B9 than Canned Coconut Milk.
• 300 calories of Canned Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs Canned Coconut Milk:

• 300 calories of Canned Red Kidney Beans with Liquids have 3.9 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium, 2.7 times more Phosphorus, 2.9 times more Potassium, 47.9 times more Sodium, 2.7 times more Zinc and 2.6 times more Water than Canned Coconut Milk.
• Both Canned Red Kidney Beans with Liquids and Canned Coconut Milk contain similar levels of Iron and Manganese per 300 calories.
• 300 calories of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 12.8 times more Carbohydrate and 6.3 times more Protein than Canned Coconut Milk.
• While 300 kcal of Canned Coconut Milk contain 24.4 times more Fat and 62.2 times more Saturated Fat than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Coconut Milk offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Coconut Milk provide inadequate amounts of Carbohydrate and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Coconut Milk provide inadequate amounts of Omega 6 in 300 calories.