Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Raw Coconut Cream

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Raw Coconut Cream	Recommended Dietary Allowance
Energy	9.66% 280kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	358% 347g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	961% 308g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	22.3% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	79% 30g	58% 22g	38g per day for Men 19-50 years
Protein	55.4% 31g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	36% 0.47mg	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	140% 560μg	57.5% 230μg	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	446% 401mg	31% 28mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	33% 330mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	420% 3.78mg	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	76.3% 6.1mg	285% 23mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	567% 13mg	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	70% 490mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	14.6% 539g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Raw Coconut Cream per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Raw Coconut Cream to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Raw Coconut Cream:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 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.
• While 1 kg of Raw Coconut Cream contains 1.9 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Raw Coconut Cream provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Raw Coconut Cream have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Chopped Frozen Broccoli as well as Raw Coconut Cream have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Raw Coconut Cream:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3 times more Calcium and 1.7 times more Water than Raw Coconut Cream.
• While 1 kg of Raw Coconut Cream contains 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 Boiled Chopped Frozen Broccoli.
• 1 kilogram of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Omega 3 and 1.4 times more Fiber than Raw Coconut Cream.
• While 1 kg of Raw Coconut Cream contains 11.8 times more Energy, 289 times more Fat, 1708.5 times more Saturated Fat and 29.2 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Raw Coconut Cream offer comparable quantities of Carbohydrate and Protein per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Raw Coconut Cream provide inadequate amounts of Omega 3