Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Raw Coconut Cream

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Raw Coconut Cream: 30.3g

Raw Coconut Cream has 11.4 times more energy per unit of mass than Frozen Broccoli Spears, which is high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Raw Coconut Cream?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Frozen Broccoli Spears	Raw Coconut Cream	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.68% 0.11g	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	1.55% 2g	130g per day for Men 19-50 years
Sugars	7% 5.07g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	1.75% 0.67g	38g per day for Men 19-50 years
Protein	19% 10.6g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	22% 197μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	0.76% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	1.1% 0.014mg	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	81% 324μg	1.74% 6.97μg	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	262% 236mg	0.94% 0.85mg	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% 4.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	14% 141mg	0.33% 3.33mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	12.7% 0.11mg	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	31% 2.5mg	8.64% 0.69mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	17% 0.4mg	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	29% 203mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	NA	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	0.081% 1.2mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	8.44% 312g	0.44% 16.3g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Raw Coconut Cream Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Raw Coconut Cream?

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Raw Coconut Cream:

• 100 calories of Frozen Broccoli Spears have more Vitamin A, 27.3 times more Vitamin B1, more Vitamin B2, 5.9 times more Vitamin B3, 10.6 times more Vitamin B5, 42.4 times more Vitamin B6, 46.5 times more Vitamin B9 and 277.6 times more Vitamin C than Raw Coconut Cream.
• 100 calories of Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Broccoli Spears as well as Raw Coconut Cream have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Raw Coconut Cream:

• 100 calories of Frozen Broccoli Spears have 42.4 times more Calcium, 3.6 times more Iron, 6.5 times more Magnesium, 2.2 times more Manganese, 5.5 times more Phosphorus, 8.8 times more Potassium, 48.4 times more Sodium, 4 times more Zinc and 19.1 times more Water than Raw Coconut Cream.
• Both Frozen Broccoli Spears and Raw Coconut Cream contain similar levels of Copper per 100 calories.
• 100 calories of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have more Omega 3, 9.2 times more Carbohydrate, 15.5 times more Fiber and 9.6 times more Protein than Raw Coconut Cream.
• While 100 kcal of Raw Coconut Cream contain 9 times more Fat and 52 times more Saturated Fat than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Coconut Cream offer comparable quantities of Energy per 100 calories.
• 100 calories of Raw Coconut Cream provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Frozen Broccoli Spears as well as Raw Coconut Cream provide inadequate amounts of Omega 6 in 100 calories.