Comparing Nutrients in 7 ounces Canned Flaked Sweetened Dried Coconut Meat VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	30.3% 879kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	174% 55.8g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.05% 0.69g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	12% 6.65g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	11.3% 0.15mg	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	3.47% 14μg	18% 71.4μg	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	0% 0mg	2.65% 2.4mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Flaked Sweetened Dried Coconut Meat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	29.8% 0.27mg	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	45.6% 3.65mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	14.5% 0.33mg	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	29% 204mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	1.25% 46g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Flaked Sweetened Dried Coconut Meat vs Canned Kidney Beans:

• Canned Flaked Sweetened Dried Coconut Meat has 4.6 times more Vitamin B5 and 3.2 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.9 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Flaked Sweetened Dried Coconut Meat vs Canned Kidney Beans:

• Canned Flaked Sweetened Dried Coconut Meat has 2.3 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 12.9 times more Manganese, 1.4 times more Potassium and 3.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Calcium, 14.8 times more Sodium and 3.4 times more Water than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Canned All Types Kidney Beans have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Flaked Sweetened Dried Coconut Meat has 5.3 times more Energy, 52.8 times more Fat, 199.3 times more Saturated Fat, 3.3 times more Omega 6 and 2.8 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Canned All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.