Comparing Nutrients in 1 kilogram Raw Coconut Cream VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Raw Coconut Cream	Brussels Sprouts	Recommended Dietary Allowance
Energy	114% 3300kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	358% 347g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	961% 308g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	0% 0g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	22.3% 3.8g	2.65% 0.45g	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	69% 89.5g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	13% 9.3g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	58% 22g	100% 38g	38g per day for Men 19-50 years
Protein	65% 36.3g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Brussels Sprouts	Recommended Dietary Allowance
Calcium	11% 110mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	77.8% 0.7mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	147% 3.37mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	14.6% 539g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Coconut Cream VS Brussels Sprouts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Coconut Cream vs Brussels Sprouts:

• 1 kg of Raw Brussels Sprouts contains more Vitamin A, 4.6 times more Vitamin B1, more Vitamin B2, 4.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 30.4 times more Vitamin C than Raw Coconut Cream.
• Both Raw Coconut Cream and Brussels Sprouts provide similar amounts of Vitamin B3 and 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 Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Coconut Cream vs Brussels Sprouts:

• 1 kilogram of Raw Coconut Cream has 5.4 times more Copper, 1.6 times more Iron, 1.2 times more Magnesium, 3.9 times more Manganese, 1.8 times more Phosphorus and 2.3 times more Zinc than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 3.8 times more Calcium and 1.6 times more Water than Raw Coconut Cream.
• Both Raw Coconut Cream and Brussels Sprouts contain similar levels of Potassium per one kilogram.
• 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 7.7 times more Energy, 115.6 times more Fat, 496 times more Saturated Fat and 8.4 times more Omega 6 than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains more Omega 3, 1.3 times more Carbohydrate and 1.7 times more Fiber than Raw Coconut Cream.
• Both Raw Coconut Cream and Brussels Sprouts offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Raw Coconut Cream provide inadequate amounts of Omega 3
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy and Omega 6