Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Cooked Broccoli Raab	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	8.62% 250kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	485% 470g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1302% 417g	32g per day for Men 19-50 years
Omega 3	126% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	30.2% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	342% 444g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	68.4% 38.3g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Toasted Dried Coconut	Recommended Dietary Allowance
Vitamin A	252% 2270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	163% 8.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	235% 3.06mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	118% 1180mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	902% 8.1mg	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	159% 12.7mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	1218% 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	117% 820mg	301% 2110mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	163% 5540mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	NA	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	186% 20.5mg	11mg per day for Men 19-50 years
Water	24.7% 914g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Toasted Dried Coconut per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Toasted Dried Coconut:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B3, 7.9 times more Vitamin B9 and 24.7 times more Vitamin C than Toasted Dried Coconut.
• While 1 kg of Toasted Dried Coconut Meat contains 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Broccoli Raab.
• 1 kilogram of Toasted Dried Coconut have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Toasted Dried Coconut:

• 1 kilogram of Cooked Broccoli Raab has 4.4 times more Calcium, 1.5 times more Sodium and 91.4 times more Water than Toasted Dried Coconut.
• While 1 kg of Toasted Dried Coconut Meat contains 10.8 times more Copper, 2.7 times more Iron, 3.4 times more Magnesium, 7.4 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium and 3.8 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Dried Coconut Meat contains 23.7 times more Energy, 90.4 times more Fat, 468.3 times more Saturated Fat, 16.6 times more Omega 6, 14.2 times more Carbohydrate and 1.4 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6