Comparing Nutrients in 14 ounces Raw Coconut Cream VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raw Coconut Cream	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	45% 1310kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	381% 122g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.85% 1.5g	0.3% 0.052g	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	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	23% 8.73g	31.3% 12g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	39.7% 0.52mg	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	23% 91μg	55.6% 222μg	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	12.3% 11mg	177% 159mg	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	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	15% 0.13mg	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	113% 9.05mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	38.5% 0.89mg	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	69% 484mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	5.8% 214g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Coconut Cream VS Cooked Chopped Frozen Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Raw Coconut Cream vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Raw Coconut Cream have 1.9 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.8 times more Vitamin B1, more Vitamin B2, 2.8 times more Vitamin B6, 2.4 times more Vitamin B9 and 14.3 times more Vitamin C than Raw Coconut Cream.
• Both Raw Coconut Cream and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Raw Coconut Cream have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Coconut Cream as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw Coconut Cream vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Raw Coconut Cream have 11.1 times more Copper, 3.7 times more Iron, 2.2 times more Magnesium, 5.8 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Potassium and 3.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 3 times more Calcium and 1.7 times more Water than Raw Coconut Cream.
• 14 ounces of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Coconut Cream have 11.8 times more Energy, 289 times more Fat, 1708.5 times more Saturated Fat, 29.2 times more Omega 6 and 1.2 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Omega 3 and 1.4 times more Fiber than Raw Coconut Cream.
• Both Raw Coconut Cream and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Raw Coconut Cream provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6