Comparing Nutrients in 14 ounces Broccoli VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Broccoli	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	4.65% 135kcal	49% 1417kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	66.7% 64.7g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	192% 61.4g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	162% 211g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	% 204g	g per day for Men 19-50 years
Fiber	27% 10.3g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	20% 11g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	18.7% 187mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	104% 0.94mg	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	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	9.58% 354g	3.1% 115g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 3.2 times more Vitamin B1, 2.9 times more Vitamin B2, 16.8 times more Vitamin B3, 3.5 times more Vitamin B5, 6 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 1016 times more Vitamin K than Canned Coconut Cream sweetened.
• Both Raw 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 Broccoli vs Canned Coconut Cream sweetened:

• Raw Broccoli has 11.8 times more Calcium, 5.6 times more Iron, 1.2 times more Magnesium, 3 times more Phosphorus, 3.1 times more Potassium and 3.1 times more Water than Canned Coconut Cream sweetened.
• While Canned Coconut Cream sweetened contains 4.8 times more Copper, 3.9 times more Manganese, 2.2 times more Selenium and 1.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Canned Coconut Cream sweetened have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has more Omega 3, 13 times more Fiber and 2.4 times more Protein than Canned Coconut Cream sweetened.
• While Canned Coconut Cream sweetened contains 10.5 times more Energy, 44.1 times more Fat, 135.7 times more Saturated Fat, 8 times more Carbohydrate and 30.3 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Canned Coconut Cream sweetened have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.