Comparing Nutrients in 100 calories Boiled Broccoli VS Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2

Weight per 100 calories

• Boiled Broccoli: 286g
• Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2: 323g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Broccoli or Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	3%	60%	37%

Macro Nutrients

	Boiled Broccoli	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	7.25% 9.4g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	11% 8.06g	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	2.9% 2.1g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	25% 9.43g	0% 0g	38g per day for Men 19-50 years
Protein	12% 6.8g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	22.6% 203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	0% 0mg	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	77% 309μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	168% 4.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	206% 185mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22.6% 135IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.6% 4.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Calcium	11.4% 114mg	60.6% 606mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	NA	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	27.3% 191mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	1.8% 61.3mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	4.1% 61.3mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	0% 0mg	11mg per day for Men 19-50 years
Water	6.9% 255g	8.24% 305g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• Boiled and Drained Broccoli has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have similar amounts of Vitamin A per 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• Boiled and Drained Broccoli has more Copper, 2 times more Iron, more Magnesium, more Phosphorus, 13.7 times more Potassium, more Selenium, 1.9 times more Sodium and more Zinc than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 5.3 times more Calcium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli has more Omega 3, 2.2 times more Carbohydrate, more Fiber and 10 times more Protein than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 5.7 times more Fat, 29.8 times more Saturated Fat and 2 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Broccoli as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.