Comparing Nutrients in 5 ounces California Red Kidney Beans VS Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	3%	60%	37%

Macro Nutrients

	California Red Kidney Beans	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Energy	16% 468kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	9.23% 2.95g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	NA	4.9% 3.54g	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	93% 35.3g	0% 0g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	0.53% 0.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.92% 89.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	0% 0mg	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	140% 558μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	74% 1.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.92% 59.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Calcium	27.6% 276mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	0% 0mg	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	166% 13.3mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	NA	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	82% 574mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• 5 ounces of California Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While 5 oz of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain more Vitamin A, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 5 ounces of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C

Comparing minerals per 5 ounces for California Red Kidney Beans vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• 5 ounces of California Red Kidney Beans have more Copper, 31.2 times more Iron, more Magnesium, more Phosphorus, 78.4 times more Potassium, more Selenium and more Zinc than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While 5 oz of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 8 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain similar levels of Calcium per five ounces.
• 5 ounces of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 lack sufficient amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 10.6 times more Energy, more Omega 3, 20.5 times more Carbohydrate, more Fiber and 116 times more Protein than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While 5 oz of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 8.3 times more Fat and 57.9 times more Saturated Fat than Raw California Red Kidney Beans.
• 5 ounces of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw California Red Kidney Beans as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 provide inadequate amounts of Omega 6 in five ounces.