Comparing Nutrients in 1 kilogram Coconut Water VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Coconut Water	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	6.55% 190kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	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	0.12% 0.02g	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	28.5% 37g	41% 53.5g	130g per day for Men 19-50 years
Sugars	36% 26g	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	29% 11g	79% 30g	38g per day for Men 19-50 years
Protein	13% 7.2g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	25% 0.3mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	26.7% 24mg	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

	Coconut Water	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	24% 240mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	36.3% 2.9mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	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	28.6% 200mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	70% 1050mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.7% 950g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Cooked Chopped Frozen Broccoli per 1 kg

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

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

• 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 5.7 times more Vitamin B3, 6.4 times more Vitamin B5, 4.1 times more Vitamin B6, 18.7 times more Vitamin B9, 16.7 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
• 1 kilogram of Coconut Water have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Coconut Water (liquid From Coconuts) as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Coconut Water has 1.9 times more Magnesium, 1.8 times more Potassium and 9.5 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.4 times more Calcium, 2.1 times more Iron, 1.6 times more Manganese, 2.5 times more Phosphorus and 2.8 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Cooked Chopped Frozen Broccoli contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Coconut Water lack sufficient amounts of Zinc
• Both Coconut Water (liquid From Coconuts) as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Coconut Water has 1.8 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Omega 3, 1.4 times more Carbohydrate, 2.7 times more Fiber and 4.3 times more Protein than Coconut Water (liquid From Coconuts).
• 1 kilogram of Coconut Water provide inadequate amounts of Omega 3 and Protein
• Both Coconut Water (liquid From Coconuts) as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.