Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	9.66% 280kcal	236% 6840kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	712% 691g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1914% 613g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	44.5% 7.56g	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	166% 215g	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	NA	38g per day for Men 19-50 years
Protein	55.4% 31g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Creamed Dried Coconut Meat	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	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	234% 3.04mg	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	22.5% 90μg	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	16.7% 15mg	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	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	33% 330mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	897% 8.07mg	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	420% 33.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	1210% 28mg	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	299% 2090mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	162% 5510mg	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	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	185% 20.4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Creamed Dried Coconut Meat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Creamed Dried Coconut Meat:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 6.2 times more Vitamin B9 and 26.7 times more Vitamin C than Creamed Dried Coconut Meat.
• While 1 kg of Creamed Dried Coconut Meat contains 1.3 times more Vitamin B3, 3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Creamed Dried Coconut Meat provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Creamed Dried Coconut Meat have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Creamed Dried Coconut Meat:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.3 times more Calcium and 54.3 times more Water than Creamed Dried Coconut Meat.
• While 1 kg of Creamed Dried Coconut Meat contains 23.7 times more Copper, 5.5 times more Iron, 7.1 times more Magnesium, 12.5 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Creamed Dried Coconut Meat contains 24.4 times more Energy, 575.7 times more Fat, 3403.2 times more Saturated Fat, 58.2 times more Omega 6, 4 times more Carbohydrate and 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6