Comparing Nutrients in 7 ounces Canned Coconut Milk VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Coconut Milk	Red Kidney Beans	Recommended Dietary Allowance
Energy	13.5% 391kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	117% 37.5g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.58g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	5.75% 4.17g	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	NA	79.4% 30g	38g per day for Men 19-50 years
Protein	7.16% 4g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Canned 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	3.64% 0.044mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	60.6% 0.79mg	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	6.95% 27.8μg	195% 782μg	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	2.2% 2mg	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	82% 6.55mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	96% 2.2mg	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	27.2% 191mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Coconut Milk versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Coconut Milk vs Red Kidney Beans:

• 7 oz of Raw Red Kidney Beans contain 27.6 times more Vitamin B1, more Vitamin B2, 3.3 times more Vitamin B3, 5.1 times more Vitamin B5, 14.2 times more Vitamin B6, 28.1 times more Vitamin B9 and 4.5 times more Vitamin C than Canned Coconut Milk.
• 7 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Canned Coconut Milk as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Coconut Milk vs Red Kidney Beans:

• 7 oz of Raw Red Kidney Beans contain 4.6 times more Calcium, 3.1 times more Copper, 2 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 4.2 times more Phosphorus, 6.2 times more Potassium and 5 times more Zinc than Canned Coconut Milk.
• 7 ounces of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Coconut Milk have 20.1 times more Fat and 122.8 times more Saturated Fat than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.7 times more Energy, 21.8 times more Carbohydrate and 11.2 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.