Comparing Nutrients in 1 kilogram Frostings, coconut-nut, ready-to-eat VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frostings, coconut-nut, ready-to-eat	1%	50%	49%
Broccoli	27%	8%	65%

Macro Nutrients

	Frostings, coconut-nut, ready-to-eat	Broccoli	Recommended Dietary Allowance
Energy	149% 4330kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	247% 240g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	270% 86.3g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	181% 30.8g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 527g	51% 66.4g	130g per day for Men 19-50 years
Sugars	552% 400g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	65.8% 25g	68.4% 26g	38g per day for Men 19-50 years
Protein	26.8% 15g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Frostings, coconut-nut, ready-to-eat	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	135% 1.75mg	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	5% 20μg	158% 630μg	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	2.22% 2mg	991% 892mg	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	72.7% 11mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, coconut-nut, ready-to-eat	Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	54.4% 0.49mg	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	67.5% 5.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	293% 6.73mg	91% 2.1mg	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	90% 630mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	107% 1600mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	5.68% 210g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frostings, coconut-nut, ready-to-eat vs Broccoli:

• Frostings, coconut-nut, ready-to-eat have 1.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2 times more Vitamin B1, 6.2 times more Vitamin B2, 3 times more Vitamin B3, 3.7 times more Vitamin B5, 3.7 times more Vitamin B6, 31.5 times more Vitamin B9, 446 times more Vitamin C and 26.1 times more Vitamin K than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frostings, coconut-nut, ready-to-eat vs Broccoli:

• Frostings, coconut-nut, ready-to-eat have 2.6 times more Copper, 3.2 times more Manganese and 4.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Calcium, 1.4 times more Iron, 1.7 times more Potassium and 4.3 times more Water than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat and Raw Broccoli have similar amounts of Magnesium, Phosphorus, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frostings, coconut-nut, ready-to-eat have 12.7 times more Energy, 64.9 times more Fat, 75.7 times more Saturated Fat, 2.1 times more Omega 3, 62.8 times more Omega 6, 7.9 times more Carbohydrate and 23.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Protein than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat and Raw Broccoli have similar amounts of Fiber per 1 kg.
• Both Frostings, coconut-nut, ready-to-eat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.