Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Frozen Chopped Broccoli	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	8.97% 260kcal	157% 4560kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	289% 280g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	825% 264g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	399% 519g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	507% 368g	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	11.4% 8.3g	0.14% 0.1g	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	% 7.5g	% 5.3g	g per day for Men 19-50 years
Sucrose	NA	% 362g	g per day for Men 19-50 years
Fiber	79% 30g	261% 99g	38g per day for Men 19-50 years
Protein	50% 28g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	23% 0.3mg	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	168% 670μg	7.5% 30μg	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	627% 564mg	0% 0mg	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	81.3% 12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	56% 560mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	328% 2.95mg	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	101% 8.1mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	417% 9.6mg	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	71.4% 500mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	106% 3610mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	293% 161μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	190% 2850mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Sweetened Coconut Flakes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Sweetened Coconut Flakes:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 3.5 times more Vitamin B1, 6.4 times more Vitamin B2, 2 times more Vitamin B5, 4.3 times more Vitamin B6, 22.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 1.5 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Sweetened Coconut Flakes:

• 1 kilogram of Frozen Chopped Broccoli has 5.1 times more Calcium and 5.9 times more Water than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 7.8 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 3.3 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 5.8 times more Selenium, 11.9 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has more Omega 3 than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 17.5 times more Energy, 96.5 times more Fat, 599.9 times more Saturated Fat, 10.8 times more Carbohydrate, 27.2 times more Sugars and 3.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sweetened Coconut Flakes offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Sweetened Coconut Flakes provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Omega 6 in one kilogram.