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

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Unsweetened Ready-to-drink Coconut Water: 556g

Frozen Chopped Broccoli has 1.4 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has very low energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Frozen Chopped 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	1.15% 1.1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	18% 23.6g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 5.33g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	0% 0g	38g per day for Men 19-50 years
Protein	19.3% 11g	2.2% 1.22g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	64.4% 258μg	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	241% 217mg	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	31.3% 4.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	21.5% 215mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	4.94% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	39% 3.1mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	27.5% 192mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	9.63% 144mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	9.5% 352g	14.3% 528g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Unsweetened Ready-to-drink Coconut Water Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Unsweetened Ready-to-drink Coconut Water?

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

• 100 calories of Frozen Chopped Broccoli have more Vitamin A, 1.2 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 3.9 times more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• 100 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Frozen Chopped Broccoli have 5.5 times more Calcium, 3.3 times more Copper, 18.7 times more Iron, 2.1 times more Magnesium, 6.9 times more Phosphorus, more Selenium and 16.6 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 100 kcal of Unsweetened Ready-to-drink Coconut Water contain 1.6 times more Sodium and 1.5 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Unsweetened Ready-to-drink Coconut Water contain similar levels of Manganese and Potassium per 100 calories.
• 100 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have more Omega 3, more Fiber and 8.8 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• While 100 kcal of Unsweetened Ready-to-drink Coconut Water contain 1.3 times more Carbohydrate, 4.2 times more Sugars and 3.7 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Energy per 100 calories.
• 100 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 6 in 100 calories.