Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	9.66% 280kcal	157% 4560kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	289% 280g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	825% 264g	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	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	41.2% 53.6g	399% 519g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	% 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	55.4% 31g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Sweetened Coconut Flakes	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	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	75% 300μg	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	446% 401mg	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	88% 13mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	51% 510mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	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	76.3% 6.1mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	78.6% 550mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	106% 3610mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	293% 161μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	190% 2850mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	24.5% 907g	4.18% 155g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen 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 Boiled Spears Frozen Broccoli vs Sweetened Coconut Flakes:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A, 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B5, 4.3 times more Vitamin B6, 10 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 Boiled and Drained Spears Frozen Broccoli.
• 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 Boiled and Drained Spears Frozen Broccoli 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 Boiled Spears Frozen Broccoli vs Sweetened Coconut Flakes:

• 1 kilogram of Boiled Spears Frozen Broccoli has 4.6 times more Calcium and 5.9 times more Water than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 6.9 times more Copper, 2.5 times more Iron, 2.6 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 8.5 times more Selenium, 11.9 times more Sodium and 2.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Omega 3 than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 16.3 times more Energy, 254.5 times more Fat, 1466.4 times more Saturated Fat, 9.7 times more Carbohydrate, 25 times more Sugars and 3.3 times more Fiber than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Sweetened Coconut Flakes offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Sweetened Coconut Flakes provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Omega 6 in one kilogram.