Comparing Nutrients in 300 calories Coconut Milk VS Boiled Red Kidney Beans

Weight per 300 calories

• Coconut Milk: 130g
• Boiled Red Kidney Beans: 236g

Coconut Milk has 1.8 times more energy per 100g than Boiled Red Kidney Beans. It has above average energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Coconut Milk or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	86% 27.6g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.56% 7.23g	41.4% 54g	130g per day for Men 19-50 years
Sugars	6% 4.36g	1.04% 0.76g	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	7.55% 2.87g	46% 17.5g	38g per day for Men 19-50 years
Protein	5.33% 3g	36.6% 20.5g	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	2.83% 0.034mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.77% 0.24mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	22% 0.28mg	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	5.2% 21μg	76.8% 307μg	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	4.06% 3.65mg	3.15% 2.83mg	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	1.3% 0.2mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.1% 21mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	63.5% 0.57mg	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	26.7% 2.14mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.3mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	49% 1.13mg	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	18.6% 130mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.6mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	2.4% 88.2g	4.27% 158g	3700g per day for Men 19-50 years

Coconut Milk VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Coconut Milk vs Boiled Red Kidney Beans:

• 300 kcal of Boiled Red Kidney Beans contain 11.1 times more Vitamin B1, more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 6.6 times more Vitamin B6, 14.7 times more Vitamin B9 and 152.1 times more Vitamin K than Raw Coconut Milk.
• 300 calories of Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Raw Coconut Milk as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Coconut Milk vs Boiled Red Kidney Beans:

• 300 calories of Coconut Milk have 2.9 times more Selenium than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 3.2 times more Calcium, 1.6 times more Copper, 3.2 times more Iron, 2.2 times more Magnesium, 2.6 times more Phosphorus, 2.8 times more Potassium and 2.9 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Boiled Red Kidney Beans contain similar levels of Manganese per 300 calories.
• 300 calories of Coconut Milk lack sufficient amounts of Calcium
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Coconut Milk have 26.3 times more Fat, 162.1 times more Saturated Fat and 5.8 times more Sugars than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain more Omega 3, 7.5 times more Carbohydrate, 6.1 times more Fiber and 6.9 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Boiled Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Coconut Milk provide inadequate amounts of Omega 3, Carbohydrate and Protein
• Both Raw Coconut Milk as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.