Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	10% 290kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	576% 184g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	NA	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	13.4% 2.28g	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	43% 55.8g	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	54.6% 30.6g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	35% 140μg	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	759% 683mg	12.2% 11mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	41% 410mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	261% 2.35mg	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	90% 7.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	352% 8.1mg	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	84.3% 590mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	24.5% 906g	19.3% 714g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Coconut Milk per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Frozen Coconut Milk:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 3.1 times more Vitamin B1, more Vitamin B2, 1.5 times more Vitamin B5, 5.8 times more Vitamin B6, 6.7 times more Vitamin B9 and 62.1 times more Vitamin C than Frozen Coconut Milk.
• While 1 kg of Frozen Coconut Milk contains 1.5 times more Vitamin B3 than Frozen Broccoli Spears.
• 1 kilogram of Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C
• Both Frozen Broccoli Spears as well as Frozen Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Frozen Coconut Milk:

• 1 kilogram of Frozen Broccoli Spears has 10.3 times more Calcium and 1.3 times more Water than Frozen Coconut Milk.
• While 1 kg of Frozen Coconut Milk contains 6.5 times more Copper, 2 times more Magnesium, 3.2 times more Manganese and 1.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Coconut Milk contain similar levels of Iron, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.9 times more Protein than Frozen Coconut Milk.
• While 1 kg of Frozen Coconut Milk contains 7 times more Energy, 61.2 times more Fat and 354.7 times more Saturated Fat than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Coconut Milk offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Frozen Coconut Milk provide inadequate amounts of Omega 6 in one kilogram.