Comparing Nutrients in 1 kilogram Canned Coconut Milk VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Coconut Milk	Broccoli Raab	Recommended Dietary Allowance
Energy	68% 1970kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	220% 213g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	591% 189g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	NA	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	NA	71% 27g	38g per day for Men 19-50 years
Protein	36% 20g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	132% 1.7mg	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	208% 830μg	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	11% 10mg	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Broccoli Raab	Recommended Dietary Allowance
Calcium	18% 180mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	46.7% 0.42mg	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	413% 33mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	334% 7.68mg	172% 3.95mg	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	137% 960mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	19.7% 729g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Coconut Milk versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Raw Broccoli Raab contains more Vitamin A, 7.4 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 6.1 times more Vitamin B6, 5.9 times more Vitamin B9 and 20.2 times more Vitamin C than Canned Coconut Milk.
• 1 kilogram of Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C
• Both Canned Coconut Milk as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Coconut Milk vs Broccoli Raab:

• 1 kilogram of Canned Coconut Milk has 5.3 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.9 times more Manganese and 1.3 times more Phosphorus than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 6 times more Calcium, 2.5 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Canned Coconut Milk.
• Both Canned Coconut Milk and Broccoli Raab contain similar levels of Potassium per one kilogram.
• 1 kilogram of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Coconut Milk has 9 times more Energy, 43.5 times more Fat and 227.9 times more Saturated Fat than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.6 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk and Broccoli Raab offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Canned Coconut Milk as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.