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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Frozen Coconut Milk	California 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	1.9% 0.023mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	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	3.5% 14μg	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	1.22% 1.1mg	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	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

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

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

• Raw California Red Kidney Beans contain 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 Frozen Coconut Milk as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Frozen Coconut Milk has 6.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 48.8 times more Calcium, 4.7 times more Copper, 11.5 times more Iron, 5 times more Magnesium, 6.9 times more Phosphorus, 6.4 times more Potassium and 4.3 times more Zinc than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Raw California Red Kidney Beans have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

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