Comparing Nutrients in 1 kilogram Sweetened Coconut Flakes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweetened Coconut Flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	157% 4560kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	41% 53.5g	130g per day for Men 19-50 years
Sugars	507% 368g	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	0.14% 0.1g	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 362g	NA	g per day for Men 19-50 years
Fiber	261% 99g	79% 30g	38g per day for Men 19-50 years
Protein	56% 31.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	100% 1.3mg	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	7.5% 30μg	140% 560μg	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	446% 401mg	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	0% 0mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	37.8% 0.34mg	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	189% 15mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	97% 2.23mg	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	143% 1000mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	4.18% 155g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Coconut Flakes vs Cooked Chopped Frozen Broccoli:

• Packaged Sweetened Coconut Meat Flakes have 1.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B5, 4.3 times more Vitamin B6, 18.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Coconut Flakes vs Cooked Chopped Frozen Broccoli:

• Packaged Sweetened Coconut Meat Flakes have 8.7 times more Copper, 2.5 times more Iron, 3.9 times more Magnesium, 4.3 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium, 23 times more Selenium, 25.9 times more Sodium and 2.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3 times more Calcium and 5.9 times more Water than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Packaged Sweetened Coconut Meat Flakes have 16.3 times more Energy, 233.3 times more Fat, 1466.4 times more Saturated Fat, 17.1 times more Omega 6, 9.7 times more Carbohydrate, 25 times more Sugars and 3.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3 than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 kg.
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.