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

Weight per 100 calories

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

Boiled Broccoli has 1.9 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has low energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0% 0g	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	18% 23.6g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	30% 21.8g	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	16.4% 12g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 5.33g	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	2.2% 1.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	14% 0.17mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	206% 185mg	61% 55mg	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	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	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	11.4% 114mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	4.94% 0.044mg	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	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	53.4% 1.23mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	27% 917mg	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	9.63% 144mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	6.9% 255g	14.3% 528g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 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 Boiled and Drained Broccoli and Unsweetened Ready-to-drink Coconut Water have similar amounts of Vitamin B1 per 100 kcal.
• Both Boiled and Drained Broccoli as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Broccoli has 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.
• While Unsweetened Ready-to-drink Coconut Water contains 2.2 times more Manganese and 2.1 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Unsweetened Ready-to-drink Coconut Water have similar amounts of Potassium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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