Comparing Nutrients in 500 calories Coconut MilkVS California Red Kidney Beans

Weight per 500 calories

Coconut Milk

217g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 1.4 times more energy per unit of mass than Raw Coconut Milk, which is high in comparison to other foods. Coconut Milk having above average energy density.

Which food has more nutrients per 500 calories - Coconut Milk or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Coconut Milkvs California Red Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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53.4%52g

Fat

0.39%0.38g

52 gvs0.38 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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144%46g

Saturated Fat

0.17%0.055g

46 gvs0.055 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

7.95%0.13g

0 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.34%0.57g

Omega 6

0.48%0.082g

0.57 gvs0.082 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.26%12g

Carbohydrate

69.7%91g

12 gvs91 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10%7.26g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.26 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.6%4.8g

Fiber

99%37.7g

4.8 gvs37.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.9%4.98g

Protein

66%37g

4.98 gvs37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Coconut Milkvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.7%0.057mg

Vitamin B1

66.8%0.8mg

Thiamine

0.057 mgvs0.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg

Vitamin B2

25.5%0.33mg

Riboflavin

0 mgvs0.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.3%1.65mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

1.65 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.96%0.4mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

0.4 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.5%0.072mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.072 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.7%34.8μg

Vitamin B9

149%597μg

Folates and Folic Acid

34.8 μgvs597 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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6.76%6.1mg

Vitamin C

7.58%6.8mg

Ascorbic acid

6.1 mgvs6.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.17%0.33mg

Vitamin E

Tocopherols and Tocotrienols

0.33 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.18%0.22μg

Vitamin K

Phytomenadione or phylloquinone

0.22 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Coconut Milkvs California Red Kidney Beans

3.48%34.8mg

Calcium

29.5%295mg

34.8 mgvs295 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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64.3%0.58mg

Copper

185%1.67mg

0.58 mgvs1.67 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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44.6%3.57mg

Iron

177%14mg

3.57 mgvs14 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19%80.4mg

Magnesium

57.7%242mg

80.4 mgvs242 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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86.6%2mg

Manganese

66%1.5mg

2 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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31%217mg

Phosphorus

87.7%614mg

217 mgvs614 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%572mg

Potassium

66.4%2258mg

572 mgvs2258 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24.5%13.5μg

Selenium

8.8%4.85μg

13.5 μgvs4.85 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.17%32.6mg

Sodium

1.1%16.7mg

32.6 mgvs16.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.2%1.46mg

Zinc

35%3.86mg

1.46 mgvs3.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.97%147g

Water

0.48%18g

147 gvs18 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Coconut Milk vs California Red Kidney Beans:

Raw California Red Kidney Beans contain 14.2 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3, 3 times more Vitamin B5, 8.4 times more Vitamin B6 and 17.2 times more Vitamin B9 than Raw Coconut Milk.
Both Raw Coconut Milk and Raw California Red Kidney Beans have similar amounts of Vitamin C per 500 kcal.
Both Raw Coconut Milk as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Coconut Milk vs California Red Kidney Beans:

Raw Coconut Milk has 1.3 times more Manganese and 2.8 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 8.5 times more Calcium, 2.9 times more Copper, 4 times more Iron, 3 times more Magnesium, 2.8 times more Phosphorus, 3.9 times more Potassium and 2.7 times more Zinc than Raw Coconut Milk.

Comparison of macro-nutrients per 500 calories:

Raw Coconut Milk has 136.8 times more Fat and 842.5 times more Saturated Fat than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain more Omega 3, 7.5 times more Carbohydrate, 7.9 times more Fiber and 7.4 times more Protein than Raw Coconut Milk.
Both Raw Coconut Milk and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
Both Raw Coconut Milk as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Coconut MilkVS Canned Coconut MilkCalifornia Red Kidney BeansVS Canned Coconut MilkCoconut MilkVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Coconut MilkVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Coconut Milk or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: