Comparing Nutrients in 5 ounces Red Kidney Beans VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Red Kidney Beans	Raw Coconut Cream	Recommended Dietary Allowance
Energy	16.5% 478kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	50.7% 49g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	136% 43.6g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	7.25% 9.43g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	57% 32g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	5.12% 0.067mg	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	8.15% 32.6μg	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	7.1% 6.38mg	4.4% 3.97mg	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% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	59.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	80.4% 1.85mg	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	82.2% 575mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Raw Coconut Cream per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Raw Coconut Cream to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Raw Coconut Cream:

• 5 ounces of Red Kidney Beans have 20.3 times more Vitamin B1, more Vitamin B2, 2.4 times more Vitamin B3, 3 times more Vitamin B5, 8.4 times more Vitamin B6, 17.1 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Coconut Cream.
• 5 ounces of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Raw Red Kidney Beans as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Raw Coconut Cream:

• 5 ounces of Red Kidney Beans have 7.5 times more Calcium, 1.8 times more Copper, 2.9 times more Iron, 4.9 times more Magnesium, 3.3 times more Phosphorus, 4.2 times more Potassium and 2.9 times more Zinc than Raw Coconut Cream.
• Both Red Kidney Beans and Raw Coconut Cream contain similar levels of Manganese per five ounces.
• 5 ounces of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have more Omega 3, 9.2 times more Carbohydrate, 6.9 times more Fiber and 6.2 times more Protein than Raw Coconut Cream.
• While 5 oz of Raw Coconut Cream contain 32.7 times more Fat, 199.7 times more Saturated Fat and 1.7 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Coconut Cream offer comparable quantities of Energy per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Raw Coconut Cream provide inadequate amounts of Omega 3