Comparing Nutrients in 500 calories Canned Coconut Milk VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Canned Coconut Milk: 254g
• Canned Red Kidney Beans with Liquids: 617g

Canned Coconut Milk has 2.4 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has above average energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Canned Coconut Milk or Canned Red Kidney Beans with Liquids?

Macros Ratio

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

Macro Nutrients

	Canned Coconut Milk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	56% 54g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	NA	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.48% 0.59g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.5% 7.13g	70.4% 92g	130g per day for Men 19-50 years
Sugars	NA	15.8% 11.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	NA	70% 26.5g	38g per day for Men 19-50 years
Protein	9.16% 5.13g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.65% 0.056mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.47% 0.071mg	38% 0.49mg	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	8.9% 35.5μg	35.5% 142μg	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	2.82% 2.54mg	5.5% 4.94mg	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	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	4.57% 45.7mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	101% 0.91mg	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	105% 8.38mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	78% 1.8mg	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	35% 244mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	NA	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	5% 185g	13% 481g	3700g per day for Men 19-50 years

Canned Coconut Milk VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Coconut Milk or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Canned Coconut Milk vs Canned Red Kidney Beans with Liquids:

• 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 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.
• 500 calories of Canned Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Coconut Milk as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Coconut Milk vs Canned Red Kidney Beans with Liquids:

• 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 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 Coconut Milk and Canned Red Kidney Beans with Liquids contain similar levels of Iron and Manganese per 500 calories.
• 500 calories of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Coconut Milk have 24.4 times more Fat and 62.2 times more Saturated Fat than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 12.8 times more Carbohydrate and 6.3 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Coconut Milk provide inadequate amounts of Carbohydrate and Protein
• Both Canned Coconut Milk as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.