Comparing Nutrients in 1 kilogram Canned Coconut Cream sweetened VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Coconut Cream sweetened	Broccoli	Recommended Dietary Allowance
Energy	123% 3570kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	484% 155g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	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	409% 532g	51% 66.4g	130g per day for Men 19-50 years
Sugars	710% 515g	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	0% 0g	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	% 0g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 515g	% 1g	g per day for Men 19-50 years
Fiber	5.26% 2g	68.4% 26g	38g per day for Men 19-50 years
Protein	21% 11.7g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	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	18.3% 0.22mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.38% 0.38mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	35% 140μg	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	0% 0mg	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	8.67% 1.3mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	262% 2.36mg	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	16.3% 1.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	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	31.4% 220mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	7.83% 290g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 3.2 times more Vitamin B1, 2.9 times more Vitamin B2, 16.8 times more Vitamin B3, 3.5 times more Vitamin B5, 6 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 1016 times more Vitamin K than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Coconut Cream sweetened vs Broccoli:

• Canned Coconut Cream sweetened has 4.8 times more Copper, 3.9 times more Manganese, 2.2 times more Selenium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 11.8 times more Calcium, 5.6 times more Iron, 3 times more Phosphorus, 3.1 times more Potassium and 3.1 times more Water than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Raw Broccoli have similar amounts of Magnesium and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Coconut Cream sweetened has 10.5 times more Energy, 44.1 times more Fat, 135.7 times more Saturated Fat, 8 times more Carbohydrate and 30.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 13 times more Fiber and 2.4 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.