Comparing Nutrients in 14 ounces Canned Coconut Milk VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Coconut Milk	Broccoli Raab	Recommended Dietary Allowance
Energy	27% 782kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	87.3% 84.7g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	235% 75g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	5.44% 0.92g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.58% 11g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	NA	28.2% 10.7g	38g per day for Men 19-50 years
Protein	14.3% 8g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	52.2% 0.68mg	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	14% 55.6μg	82.4% 329μg	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	4.4% 3.97mg	89% 80mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Broccoli Raab	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	18.5% 0.17mg	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	164% 13mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	68% 1.57mg	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	54.4% 381mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	7.8% 289g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Broccoli Raab per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Coconut Milk vs Broccoli Raab:

• 14 oz of Raw Broccoli Raab contain more Vitamin A, 7.4 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 6.1 times more Vitamin B6, 5.9 times more Vitamin B9 and 20.2 times more Vitamin C than Canned Coconut Milk.
• 14 ounces of Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C
• Both Canned Coconut Milk as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Coconut Milk vs Broccoli Raab:

• 14 ounces of Canned Coconut Milk have 5.3 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.9 times more Manganese and 1.3 times more Phosphorus than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 6 times more Calcium, 2.5 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Canned Coconut Milk.
• Both Canned Coconut Milk and Broccoli Raab contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Coconut Milk have 9 times more Energy, 43.5 times more Fat and 227.9 times more Saturated Fat than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.6 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk and Broccoli Raab offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Canned Coconut Milk as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 14 ounces.