Comparing Nutrients in 500 calories Coconut Milk VS Red Kidney Beans

Weight per 500 calories

• Coconut Milk: 217g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 1.5 times more energy per unit of mass than Raw Coconut Milk, which is high in comparison to other foods. Coconut Milk having above average energy density.

Which food has more nutrients per 500 calories - Coconut Milk or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Coconut Milk	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.4% 52g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.26% 12g	70% 91g	130g per day for Men 19-50 years
Sugars	10% 7.26g	4.3% 3.1g	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	12.6% 4.8g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	8.9% 4.98g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	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	4.7% 0.057mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	45.3% 0.59mg	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	8.7% 34.8μg	146% 585μg	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	6.76% 6.1mg	7.4% 6.68mg	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	2.17% 0.33mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.22μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.48% 34.8mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	64.3% 0.58mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	44.6% 3.57mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	19% 80.4mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	71.7% 1.65mg	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	31% 217mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13.2% 1.46mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	3.97% 147g	0.47% 17.4g	3700g per day for Men 19-50 years

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

• Raw Red Kidney Beans contain 16 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3, 2.9 times more Vitamin B5, 8.2 times more Vitamin B6, 16.8 times more Vitamin B9 and 38.2 times more Vitamin K than Raw Coconut Milk.
• Both Raw Coconut Milk and Raw Red Kidney Beans have similar amounts of Vitamin C per 500 kcal.
• Both Raw Coconut Milk as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Raw Coconut Milk has 1.2 times more Manganese and 2.8 times more Selenium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.5 times more Calcium, 1.8 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 2.8 times more Phosphorus, 3.5 times more Potassium and 2.8 times more Zinc than Raw Coconut Milk.

Comparison of macro-nutrients per 500 calories:

• Raw Coconut Milk has 33 times more Fat, 201.1 times more Saturated Fat and 2.3 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain more Omega 3, 7.6 times more Carbohydrate, 4.7 times more Fiber and 6.7 times more Protein than Raw Coconut Milk.
• Both Raw Coconut Milk and Raw Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Coconut Milk as well as Raw Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.