Comparing Nutrients in 14 ounces Toasted Dried Coconut VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Toasted Dried Coconut	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	81% 2350kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	192% 187g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	517% 165g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	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	136% 176g	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	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	37.6% 21g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	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	20% 0.24mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	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	8.93% 35.7μg	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	6.6% 5.95mg	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

	Toasted Dried Coconut	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10.7% 107mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	358% 3.22mg	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	168% 13.5mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	120% 837mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	64.7% 2199mg	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	9.8% 147mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Dried Coconut vs Cooked Chopped Frozen Broccoli:

• Toasted Dried Coconut Meat has 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 6.2 times more Vitamin B9 and 26.7 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 14 oz.
• Both Toasted Dried Coconut Meat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Dried Coconut vs Cooked Chopped Frozen Broccoli:

• Toasted Dried Coconut Meat has 23.9 times more Copper, 5.6 times more Iron, 7.1 times more Magnesium, 12.6 times more Manganese, 4.3 times more Phosphorus, 3.9 times more Potassium, 3.4 times more Sodium and 7.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 90.7 times more Water than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Dried Coconut Meat has 21.1 times more Energy, 391.7 times more Fat, 2315.4 times more Saturated Fat, 39.5 times more Omega 6, 8.3 times more Carbohydrate and 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Toasted Dried Coconut Meat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.