Comparing Nutrients in 1 kilogram Broccoli VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Coconut	4%	80%	16%

Macro Nutrients

	Broccoli	Coconut	Recommended Dietary Allowance
Energy	11.7% 340kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	928% 297g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	117% 152g	130g per day for Men 19-50 years
Sugars	23.4% 17g	86% 62.3g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	237% 90g	38g per day for Men 19-50 years
Protein	50.4% 28g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Coconut	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	41.5% 0.54mg	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	158% 630μg	65% 260μg	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	991% 892mg	36.7% 33mg	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	52% 7.8mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Coconut	Recommended Dietary Allowance
Calcium	47% 470mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	483% 4.35mg	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	91% 7.3mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	652% 15mg	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	94% 660mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	100% 11mg	11mg per day for Men 19-50 years
Water	24% 893g	12.7% 470g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 5.9 times more Vitamin B2, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6, 2.4 times more Vitamin B9, 27 times more Vitamin C, 3.3 times more Vitamin E and 508 times more Vitamin K than Raw Coconut Meat.
• Both Raw Broccoli and Raw Coconut Meat have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Raw Broccoli as well as Raw Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Coconut:

• Raw Broccoli has 3.4 times more Calcium, 1.7 times more Sodium and 1.9 times more Water than Raw Coconut Meat.
• While Raw Coconut Meat contains 8.9 times more Copper, 3.3 times more Iron, 1.5 times more Magnesium, 7.1 times more Manganese, 1.7 times more Phosphorus, 4 times more Selenium and 2.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Coconut Meat have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has more Omega 3 than Raw Coconut Meat.
• While Raw Coconut Meat contains 10.4 times more Energy, 90.5 times more Fat, 260.5 times more Saturated Fat, 7.5 times more Omega 6, 2.3 times more Carbohydrate, 3.7 times more Sugars and 3.5 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Raw Coconut Meat have similar amounts of Protein per 1 kg.
• Both Raw Broccoli as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.