Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Coconut Water	15%	9%	76%

Macro Nutrients

	Frozen Broccoli Spears	Coconut Water	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	14.3% 10.4g	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	31.3% 12g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	21.7% 12g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Coconut Water	Recommended Dietary Allowance
Vitamin A	25% 226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	9.77% 0.13mg	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	93% 373μg	2.98% 12μg	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	301% 271mg	10.6% 9.53mg	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	35.7% 5.36mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Coconut Water	Recommended Dietary Allowance
Calcium	16.3% 163mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	17.6% 0.16mg	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	35.7% 2.86mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	24.5% 0.56mg	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	33.5% 234mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.7% 359g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Coconut Water per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Coconut Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Coconut Water:

• 14 ounces of Frozen Broccoli Spears have more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 5.8 times more Vitamin B3, 5.6 times more Vitamin B5, 5.5 times more Vitamin B6, 31.3 times more Vitamin B9, 28.5 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water.
• 14 ounces of Coconut Water have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Coconut Water:

• 14 ounces of Frozen Broccoli Spears have 1.7 times more Calcium, 2.5 times more Iron, 1.8 times more Manganese, 3 times more Phosphorus, 1.9 times more Selenium and 3.4 times more Zinc than Coconut Water.
• While 14 oz of Coconut Water (liquid From Coconuts) contain 1.6 times more Magnesium and 6.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Coconut Water contain similar levels of Copper, Potassium and Water per 14 ounces.
• 14 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have more Omega 3, 1.4 times more Carbohydrate, 2.7 times more Fiber and 4.3 times more Protein than Coconut Water.
• While 14 oz of Coconut Water (liquid From Coconuts) contain 1.8 times more Sugars than Frozen Broccoli Spears.
• 14 ounces of Coconut Water provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Energy and Omega 6 in 14 ounces.