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

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Coconut Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	15.7% 456kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	35% 45.2g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	0.88% 0.64g	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	11.5% 4.37g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Boiled 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	4.3% 0.052mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.43% 1.5mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	18.3% 0.24mg	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	7.94% 31.8μg	64.5% 258μg	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	6.17% 5.56mg	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	2% 0.3mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	53.4% 0.48mg	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	40.7% 3.25mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	41% 0.95mg	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	28.3% 198mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	15.4% 522mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Coconut Milk have 1.3 times more Vitamin B3 and 2.3 times more Vitamin C than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 6.2 times more Vitamin B1, more Vitamin B2, 3.6 times more Vitamin B6, 8.1 times more Vitamin B9 and 84 times more Vitamin K than Raw Coconut Milk.
• Both Coconut Milk and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin K
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Coconut Milk as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Coconut Milk have 1.9 times more Manganese and 5.2 times more Selenium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.8 times more Calcium, 1.8 times more Iron, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Boiled Red Kidney Beans contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coconut Milk have 1.8 times more Energy, 47.7 times more Fat, 293.6 times more Saturated Fat and 10.4 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain more Omega 3, 4.1 times more Carbohydrate, 3.4 times more Fiber and 3.8 times more Protein than Raw Coconut Milk.
• 7 ounces of Coconut Milk provide inadequate amounts of Omega 3
• Both Raw Coconut Milk as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.