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

Weight per 500 calories

• Canned Coconut Milk: 254g
• Boiled Red Kidney Beans: 394g

Canned Coconut Milk has 1.6 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 500 calories - Canned Coconut Milk or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Coconut Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	56% 54g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	3.48% 0.59g	2.48% 0.42g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	NA	76.7% 29g	38g per day for Men 19-50 years
Protein	9.16% 5.13g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Canned 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	4.65% 0.056mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.47% 0.071mg	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.57% 45.7mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	106% 0.95mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	81.7% 1.88mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	NA	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	5% 185g	7.12% 264g	3700g per day for Men 19-50 years

Canned Coconut Milk VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled Red Kidney Beans contain 11.3 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 and 14.4 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 Boiled Red Kidney Beans 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 Boiled Red Kidney Beans:

• 500 kcal of Boiled Red Kidney Beans contain 2.4 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 2.3 times more Phosphorus, 2.8 times more Potassium and 3 times more Zinc than Canned Coconut Milk.
• Both Canned Coconut Milk and Boiled Red Kidney Beans contain similar levels of 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 27.5 times more Fat and 169.4 times more Saturated Fat than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 12.6 times more Carbohydrate and 6.7 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk and Boiled Red Kidney Beans 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 Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.