Comparing Nutrients in 1 kilogram Coconut Milk VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Coconut Milk	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	79.3% 2300kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	661% 211g	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	15.4% 2.6g	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	42.6% 55.4g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	46% 33.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	41% 23g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Boiled Spears 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	21.7% 0.26mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.5% 7.6mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	40% 160μg	75% 300μg	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	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	10% 1.5mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	16% 160mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	47.8% 0.43mg	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	205% 16.4mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	18.3% 676g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Boiled Spears Frozen Broccoli per 1 kg

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

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

• 1 kilogram of Coconut Milk has 1.7 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 2.1 times more Vitamin B1, more Vitamin B2, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 1.9 times more Vitamin B9, 14.3 times more Vitamin C, 8.8 times more Vitamin E and 881 times more Vitamin K than Raw Coconut Milk.
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Coconut Milk as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Coconut Milk has 6.2 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 3.3 times more Selenium and 2.2 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3.2 times more Calcium and 1.3 times more Water than Raw Coconut Milk.
• 1 kilogram of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Coconut Milk has 8.2 times more Energy, 216.7 times more Fat, 1174.4 times more Saturated Fat and 2.3 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Boiled Spears Frozen Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Coconut Milk provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Coconut Milk as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.