Comparing Nutrients in 1 kilogram Coconut VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Broccoli	27%	8%	65%

Macro Nutrients

	Coconut	Broccoli	Recommended Dietary Allowance
Energy	122% 3540kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	345% 335g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	928% 297g	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	21.5% 3.66g	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	117% 152g	51% 66.4g	130g per day for Men 19-50 years
Sugars	86% 62.3g	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	237% 90g	68.4% 26g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Coconut	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	55% 0.66mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	65% 260μg	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	36.7% 33mg	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	16% 2.4mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	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	304% 24.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	652% 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	161% 1130mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	12.7% 470g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 5.9 times more Vitamin B2, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6, 2.4 times more Vitamin B9, 27 times more Vitamin C, 3.3 times more Vitamin E and 508 times more Vitamin K than Raw Coconut Meat.
• Both Raw Coconut Meat and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Raw Coconut Meat as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Coconut vs Broccoli:

• Raw Coconut Meat has 8.9 times more Copper, 3.3 times more Iron, 1.5 times more Magnesium, 7.1 times more Manganese, 1.7 times more Phosphorus, 4 times more Selenium and 2.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Calcium, 1.7 times more Sodium and 1.9 times more Water than Raw Coconut Meat.
• Both Raw Coconut Meat and Raw Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Coconut Meat has 10.4 times more Energy, 90.5 times more Fat, 260.5 times more Saturated Fat, 7.5 times more Omega 6, 2.3 times more Carbohydrate, 3.7 times more Sugars and 3.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 than Raw Coconut Meat.
• Both Raw Coconut Meat and Raw Broccoli have similar amounts of Protein per 1 kg.
• Both Raw Coconut Meat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.