Comparing Nutrients in 14 ounces Boiled Broccoli VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Boiled Broccoli	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	4.8% 139kcal	49% 1417kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	66.7% 64.7g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	192% 61.4g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	162% 211g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	282% 204g	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	4.05% 2.94g	0% 0g	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	% 1.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 204g	g per day for Men 19-50 years
Fiber	34.5% 13g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	17% 9.45g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	8.85% 0.12mg	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	107% 429μg	14% 55.6μg	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	286% 258mg	0% 0mg	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	38.4% 5.75mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	16% 159mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	104% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	141% 3.23mg	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	38% 266mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	9.57% 354g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Canned Coconut Cream sweetened:

• Boiled and Drained Broccoli has more Vitamin A, 2.9 times more Vitamin B1, 3.1 times more Vitamin B2, 14.6 times more Vitamin B3, 3.8 times more Vitamin B5, 6.9 times more Vitamin B6, 7.7 times more Vitamin B9, more Vitamin C, 11.2 times more Vitamin E and 1411 times more Vitamin K than Canned Coconut Cream sweetened.
• Both Boiled and Drained Broccoli as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Canned Coconut Cream sweetened:

• Boiled and Drained Broccoli has 10 times more Calcium, 5.2 times more Iron, 1.2 times more Magnesium, 3 times more Phosphorus, 2.9 times more Potassium and 3.1 times more Water than Canned Coconut Cream sweetened.
• While Canned Coconut Cream sweetened contains 3.9 times more Copper, 4.2 times more Manganese, 3.4 times more Selenium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Coconut Cream sweetened have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has more Omega 3, more Fructose, 16.5 times more Fiber and 2 times more Protein than Canned Coconut Cream sweetened.
• While Canned Coconut Cream sweetened contains 10.2 times more Energy, 39.8 times more Fat, 195.8 times more Saturated Fat, 7.4 times more Carbohydrate and 37.1 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Coconut Cream sweetened have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.