Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Coconut:
Canned All Types Kidney Beans have 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 20.5 times more Vitamin K than Raw Coconut Meat.
While Raw Coconut Meat contains 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.8 times more Vitamin C and 12 times more Vitamin E than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Raw Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Canned Kidney Beans vs Coconut:
Canned All Types Kidney Beans have 2.4 times more Calcium, 14.8 times more Sodium and 1.7 times more Water than Raw Coconut Meat.
While Raw Coconut Meat contains 3.2 times more Copper, 2.1 times more Iron, 8.9 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 11.2 times more Selenium and 2.4 times more Zinc than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Coconut Meat have similar amounts of Magnesium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Canned All Types Kidney Beans have more Omega 3 and 1.6 times more Protein than Raw Coconut Meat.
While Raw Coconut Meat contains 4.2 times more Energy, 55.8 times more Fat, 210.6 times more Saturated Fat, 3.5 times more Omega 6, 3.4 times more Sugars and 2.1 times more Fiber than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Coconut Meat have similar amounts of Carbohydrate per 7 oz.
Both Canned All Types Kidney Beans as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.