Comparing Nutrients in 100 calories Unsweetened Ready-to-drink Coconut Water VS Boiled Broccoli

Weight per 100 calories

• Unsweetened Ready-to-drink Coconut Water: 556g
• Boiled Broccoli: 286g

Boiled and Drained Broccoli has 1.9 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is low in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Which food has more nutrients per 100 calories - Unsweetened Ready-to-drink Coconut Water or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	30% 21.8g	5.48% 3.97g	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	16.4% 12g	2.9% 2.1g	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	% 4.56g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 5.33g	% 0.23g	g per day for Men 19-50 years
Fiber	0% 0g	25% 9.43g	38g per day for Men 19-50 years
Protein	2.2% 1.22g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	44% 0.57mg	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% 0μg	77% 309μg	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	61% 55mg	206% 185mg	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	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.9% 39mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	4.94% 0.044mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	2.1% 0.17mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	24% 0.55mg	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	3.97% 27.8mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	9.63% 144mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	14.3% 528g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Unsweetened Ready-to-drink Coconut Water vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 3.4 times more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 100 kcal.
• Both Unsweetened Ready-to-drink Coconut Water as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Unsweetened Ready-to-drink Coconut Water vs Boiled Broccoli:

• Unsweetened Ready-to-drink Coconut Water has 2.2 times more Manganese, 1.2 times more Sodium and 2.1 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Calcium, 3.9 times more Copper, 11.5 times more Iron, 1.8 times more Magnesium, 6.9 times more Phosphorus, more Selenium and 11.6 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Boiled and Drained Broccoli have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Unsweetened Ready-to-drink Coconut Water has 5.5 times more Sugars and 5.6 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fat, more Omega 3, more Fiber and 5.6 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Unsweetened Ready-to-drink Coconut Water as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.