Comparing Nutrients in 100 grams Sweetened Coconut Flakes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sweetened Coconut Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	15.7% 456kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	82.5% 26.4g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	17.5% 23g	130g per day for Men 19-50 years
Sugars	50.7% 36.8g	0.44% 0.32g	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	0.014% 0.01g	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	% 0.53g	NA	g per day for Men 19-50 years
Sucrose	% 36.2g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	17% 6.4g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Boiled 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	1.25% 0.015mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	9.23% 0.12mg	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	0.75% 3μg	32.5% 130μg	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	1.33% 1.2mg	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	0% 0mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	24% 0.22mg	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	19% 1.5mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	18.7% 0.43mg	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	14.3% 100mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	29.3% 16μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweetened Coconut Flakes vs Boiled Kidney Beans:

• Packaged Sweetened Coconut Meat Flakes have 1.2 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B5, 4 times more Vitamin B6, 43.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Sweetened Coconut Flakes vs Boiled Kidney Beans:

• Packaged Sweetened Coconut Meat Flakes have 1.4 times more Copper, 1.2 times more Magnesium, 2.2 times more Manganese, 14.6 times more Selenium and 285 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Calcium, 1.5 times more Iron, 1.4 times more Phosphorus, 1.4 times more Zinc and 4.3 times more Water than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Boiled All Types Kidney Beans have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Packaged Sweetened Coconut Meat Flakes have 3.6 times more Energy, 56 times more Fat, 361.6 times more Saturated Fat, 2.1 times more Omega 6, 2.3 times more Carbohydrate, 114.8 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 and 2.8 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.