Comparing Nutrients in 14 ounces Sweetened Coconut Flakes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweetened Coconut Flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	62.4% 1810kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	327% 105g	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	5.2% 0.88g	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	158% 206g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	201% 146g	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	0.055% 0.04g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 144g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	22% 12.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	4.96% 0.06mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	2.98% 12μg	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	0% 0mg	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	0% 0mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	75% 6mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	56.7% 397mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	75.4% 1131mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweetened Coconut Flakes 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 Sweetened Coconut Flakes vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Sweetened Coconut Flakes have 1.5 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B5, 4.3 times more Vitamin B6, 18.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• 14 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Packaged Sweetened Coconut Meat Flakes 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 Sweetened Coconut Flakes vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Sweetened Coconut Flakes have 8.7 times more Copper, 2.5 times more Iron, 3.9 times more Magnesium, 4.3 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium, 23 times more Selenium, 25.9 times more Sodium and 2.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 3 times more Calcium and 5.9 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 14 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Coconut Flakes have 16.3 times more Energy, 233.3 times more Fat, 1466.4 times more Saturated Fat, 9.7 times more Carbohydrate, 25 times more Sugars and 3.3 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Omega 3 than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Sweetened Coconut Flakes provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.