Comparing Nutrients in 500 calories Coconut Milk VS Royal Red Kidney Beans

Weight per 500 calories

• Coconut Milk: 217g
• Royal Red Kidney Beans: 152g

Raw Royal Red Kidney Beans have 1.4 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.

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

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Coconut Milk	Royal 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	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	0.87% 0.15g	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	68% 88.6g	130g per day for Men 19-50 years
Sugars	10% 7.26g	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	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	100% 38g	38g per day for Men 19-50 years
Protein	8.9% 4.98g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Royal 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	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	46.3% 0.6mg	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	149% 597μg	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	7.6% 6.84mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.48% 34.8mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	64.3% 0.58mg	169% 1.5mg	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	44.6% 3.57mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	19% 80.4mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	73.3% 1.7mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	13.2% 1.46mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	3.97% 147g	0.49% 18g	3700g per day for Men 19-50 years

Coconut Milk VS Royal Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Royal Red Kidney Beans contain 10.5 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3, 3 times more Vitamin B5, 8.4 times more Vitamin B6 and 17.2 times more Vitamin B9 than Raw Coconut Milk.
• 500 calories of Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Coconut Milk as well as Raw Royal 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 Coconut Milk vs Royal Red Kidney Beans:

• 500 calories of Coconut Milk have 2.8 times more Selenium than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 5.7 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 2.6 times more Magnesium, 2.8 times more Phosphorus, 3.6 times more Potassium and 2.8 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Royal Red Kidney Beans contain similar levels of Manganese per 500 calories.
• 500 calories of Coconut Milk lack sufficient amounts of Calcium
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Coconut Milk have 75.8 times more Fat and 465.2 times more Saturated Fat than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain more Omega 3, 7.4 times more Carbohydrate, 7.9 times more Fiber and 7.7 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Royal Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Coconut Milk provide inadequate amounts of Omega 3, Carbohydrate and Protein
• Both Raw Coconut Milk as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.