Comparing Nutrients in 1 kilogram Raw Coconut Cream VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Raw Coconut Cream	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	114% 3300kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	358% 347g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	961% 308g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	22.3% 3.8g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	65% 36.3g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	48.4% 2.42mg	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	57.5% 230μg	235% 940μg	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	31% 28mg	759% 683mg	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	NA	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11% 110mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	40% 0.36mg	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	285% 23mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	111% 2.56mg	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	174% 1220mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	14.6% 539g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Coconut Cream VS Frozen Broccoli Spears per 1 kg

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

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

• 1 kilogram of Raw Coconut Cream has 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 2.4 times more Vitamin B1, more Vitamin B2, 3.7 times more Vitamin B6, 4.1 times more Vitamin B9 and 24.4 times more Vitamin C than Raw Coconut Cream.
• Both Raw Coconut Cream and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Raw Coconut Cream have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Coconut Cream as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Raw Coconut Cream has 10.5 times more Copper, 3.2 times more Iron, 1.8 times more Magnesium, 5.1 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 3.7 times more Calcium and 1.7 times more Water than Raw Coconut Cream.
• 1 kilogram of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Coconut Cream has 11.4 times more Energy, 102 times more Fat, 591.4 times more Saturated Fat, 10.2 times more Omega 6 and 1.2 times more Carbohydrate than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Omega 3 and 1.4 times more Fiber than Raw Coconut Cream.
• Both Raw Coconut Cream and Frozen Broccoli Spears offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Raw Coconut Cream provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6