Comparing Nutrients in 1 kilogram Frozen Coconut Milk VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Coconut Milk	Broccoli	Recommended Dietary Allowance
Energy	69.7% 2020kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	576% 184g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	43% 55.8g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	68.4% 26g	38g per day for Men 19-50 years
Protein	28.8% 16g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	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	19% 0.23mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.2% 1.6mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	35% 140μg	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	12.2% 11mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Coconut Milk	Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	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	101% 8.1mg	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	352% 8.1mg	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	84.3% 590mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	19.3% 714g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 3.1 times more Vitamin B1, more Vitamin B2, 3.6 times more Vitamin B5, 5.8 times more Vitamin B6, 4.5 times more Vitamin B9 and 81.1 times more Vitamin C than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Raw Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Frozen Coconut Milk as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Coconut Milk vs Broccoli:

• Frozen Coconut Milk has 4.8 times more Copper, 1.5 times more Magnesium, 3.9 times more Manganese and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 11.8 times more Calcium, 1.4 times more Potassium, 2.8 times more Sodium and 1.3 times more Water than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Raw Broccoli have similar amounts of Iron and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Coconut Milk has 5.9 times more Energy, 56.2 times more Fat, 161.8 times more Saturated Fat and 4.7 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Protein than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Raw Broccoli have similar amounts of Carbohydrate per 1 kg.
• Both Frozen Coconut Milk as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.