Comparing Nutrients in 300 calories Sweetened Coconut Flakes VS Boiled California Red Kidney Beans

Weight per 300 calories

• Sweetened Coconut Flakes: 65.8g
• Boiled California Red Kidney Beans: 242g

Sweetened Coconut Flakes have 3.7 times more energy per 100g than Boiled California Red Kidney Beans. It has very high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Sweetened Coconut Flakes or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sweetened Coconut Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	54.3% 17.4g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	0.009% 0.007g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	3.68% 2.06g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Boiled California 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	0.82% 0.01mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.02mg	19.4% 0.25mg	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	0.49% 1.97μg	44.8% 179μg	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	0% 0mg	3.23% 2.9mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.72% 7.24mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	77.7% 0.7mg	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	12.4% 0.99mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	8% 33.6mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	33.5% 0.77mg	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	9.4% 65.8mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	12.5% 188mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.27% 10g	4.38% 162g	3700g per day for Men 19-50 years

Sweetened Coconut Flakes VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweetened Coconut Flakes or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Sweetened Coconut Flakes vs Boiled California Red Kidney Beans:

• 300 kcal of Boiled California Red Kidney Beans contain 31.6 times more Vitamin B1, 15.2 times more Vitamin B2, 2.8 times more Vitamin B3, 5.8 times more Vitamin B5, 12.7 times more Vitamin B6 and 90.7 times more Vitamin B9 than Packaged Sweetened Coconut Meat Flakes.
• 300 calories of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweetened Coconut Flakes vs Boiled California Red Kidney Beans:

• 300 calories of Sweetened Coconut Flakes have 3.6 times more Selenium and 19.4 times more Sodium than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 22.1 times more Calcium, 3.6 times more Copper, 7.3 times more Iron, 3.5 times more Magnesium, 5 times more Phosphorus, 4.3 times more Potassium and 4.5 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Boiled California Red Kidney Beans contain similar levels of Manganese per 300 calories.
• 300 calories of Sweetened Coconut Flakes lack sufficient amounts of Calcium and Zinc
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweetened Coconut Flakes have 84.6 times more Fat and 512.7 times more Saturated Fat than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.6 times more Carbohydrate, 3.5 times more Fiber and 10.7 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Sweetened Coconut Flakes provide inadequate amounts of Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.