Comparing Nutrients in 1 kilogram Coconut Water VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Coconut Water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.55% 190kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.82% 0.31g	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	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	36% 26g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	56% 2.8mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	24% 240mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	70% 1050mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	25.7% 950g	24.7% 915g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 5.9 times more Vitamin B3, 6.5 times more Vitamin B5, 4.1 times more Vitamin B6, 22.3 times more Vitamin B9, 23.5 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Coconut Water (liquid From Coconuts) have 1.4 times more Magnesium and 4.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Calcium, 2.8 times more Iron, 2.1 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Selenium and 4.8 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Coconut Water (liquid From Coconuts) have 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Fiber and 3.9 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.