Comparing Nutrients in 100 grams Raw Coconut Cream VS Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Raw Coconut Cream	Red Kidney Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	35.8% 34.7g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	96% 30.8g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	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	5.1% 6.65g	47% 61.3g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	5.8% 2.2g	40% 15g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	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	2.5% 0.03mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	30.5% 0.4mg	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	5.75% 23μg	99% 394μg	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	3.1% 2.8mg	5% 4.5mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.1% 11mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	28.5% 2.28mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	48.3% 1.1mg	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	17.4% 122mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	8.73% 0.96mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Coconut Cream VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Raw Coconut Cream versus 100 g of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Raw Coconut Cream vs Red Kidney Beans:

• 100 g of Raw Red Kidney Beans contain 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.
• 100 grams of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Raw Coconut Cream as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raw Coconut Cream vs Red Kidney Beans:

• 100 g of Raw Red Kidney Beans contain 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 Raw Coconut Cream and Red Kidney Beans contain similar levels of Manganese per 100 grams.
• 100 grams of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Coconut Cream have 32.7 times more Fat, 199.7 times more Saturated Fat and 1.7 times more Omega 6 than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain more Omega 3, 9.2 times more Carbohydrate, 6.9 times more Fiber and 6.2 times more Protein than Raw Coconut Cream.
• Both Raw Coconut Cream and Red Kidney Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of Raw Coconut Cream provide inadequate amounts of Omega 3
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6