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Comparing Nutrients in 5 ounces Coconut MilkVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Coconut Milk
4%
87%
9%
Boiled Kidney Beans
27%
3%
70%
5 oz ▼

Macro Nutrients

11.2%326kcal
Energy
6.2%180kcal
326 kcalvs180 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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35%33.8g
Fat
0.73%0.71g
33.8 gvs0.71 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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94%30g
Saturated Fat
0.32%0.1g
30 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
15%0.24g
0 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.18%0.37g
Omega 6
0.9%0.15g
0.37 gvs0.15 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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6.04%7.85g
Carbohydrate
25%32.3g
7.85 gvs32.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.53%4.73g
Sugars
0.63%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.73 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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8.2%3.1g
Fiber
24%9.07g
3.1 gvs9.07 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.8%3.25g
Protein
22%12.3g
3.25 gvs12.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

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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3.07%0.037mg
Vitamin B1
19%0.23mg
Thiamine
0.037 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg
Vitamin B2
6.32%0.082mg
Riboflavin
0 mgvs0.082 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.73%1.08mg
Vitamin B3
5.12%0.82mg
Niacin, nicotinic acid, niacinamide
1.08 mgvs0.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
5.2%0.26mg
Vitamin B5
6.24%0.31mg
Pantothenic acid
0.26 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.6%0.047mg
Vitamin B6
13%0.17mg
Pyridoxine
0.047 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.67%22.7μg
Vitamin B9
46%184μg
Folates and Folic Acid
22.7 μgvs184 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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4.4%3.97mg
Vitamin C
1.9%1.7mg
Ascorbic acid
3.97 mgvs1.7 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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1.4%0.21mg
Vitamin E
0.28%0.043mg
Tocopherols and Tocotrienols
0.21 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.12%0.14μg
Vitamin K
9.92%12μg
Phytomenadione or phylloquinone
0.14 μgvs12 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.27%22.7mg
Calcium
4.96%49.6mg
22.7 mgvs49.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42%0.38mg
Copper
34%0.31mg
0.38 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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29%2.32mg
Iron
39.3%3.15mg
2.32 mgvs3.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.5%52.4mg
Magnesium
14%59.5mg
52.4 mgvs59.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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56.5%1.3mg
Manganese
26.5%0.61mg
1.3 mgvs0.61 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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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20.2%142mg
Phosphorus
28%196mg
142 mgvs196 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%373mg
Potassium
17%574mg
373 mgvs574 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16%8.8μg
Selenium
2.83%1.56μg
8.8 μgvs1.56 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.4%21.3mg
Sodium
0.094%1.4mg
21.3 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.63%0.95mg
Zinc
13%1.4mg
0.95 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.6%96g
Water
2.56%95g
96 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Coconut Milk vs Boiled Kidney Beans:
Comparing minerals per 5 ounces for Coconut Milk vs Boiled Kidney Beans:
Comparison of macro-nutrients per 5 ounces:



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