Comparing Nutrients in 100 grams California Red Kidney Beans VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	California Red Kidney Beans	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	11.4% 330kcal	6.97% 202kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	21.4% 21g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	57.6% 18.4g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	4.3% 5.6g	130g per day for Men 19-50 years
Sugars	NA	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	65.5% 25g	NA	38g per day for Men 19-50 years
Protein	43.5% 24.4g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	2.3% 0.03mg	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	99% 394μg	3.5% 14μg	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	5% 4.5mg	1.22% 1.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	19.5% 195mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	26% 0.24mg	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	117% 9.35mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	35% 0.81mg	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	58% 405mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.93% 71.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Frozen Coconut Milk:

• Raw California Red Kidney Beans have 23 times more Vitamin B1, more Vitamin B2, 3.1 times more Vitamin B3, 4.8 times more Vitamin B5, 13.2 times more Vitamin B6, 28.1 times more Vitamin B9 and 4.1 times more Vitamin C than Frozen Coconut Milk.
• Both Raw California Red Kidney Beans as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Frozen Coconut Milk:

• Raw California Red Kidney Beans have 48.8 times more Calcium, 4.7 times more Copper, 11.5 times more Iron, 5 times more Magnesium, 1.2 times more Manganese, 6.9 times more Phosphorus, 6.4 times more Potassium and 4.3 times more Zinc than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 6.1 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.6 times more Energy, 10.7 times more Carbohydrate and 15.1 times more Protein than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 83.2 times more Fat, 512.4 times more Saturated Fat and 4.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.