Comparing Nutrients in 1 pound Boiled Broccoli VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Boiled Broccoli	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	5.47% 159kcal	31.6% 916kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	261% 83.7g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	NA	38g per day for Men 19-50 years
Protein	19.3% 10.8g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	10.5% 0.14mg	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	122% 490μg	16% 63.5μg	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	327% 294mg	5.54% 5mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	18% 181mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	118% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	160% 3.67mg	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	43.4% 304mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11% 405g	8.76% 324g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 2.7 times more Vitamin B1, more Vitamin B2, 3.8 times more Vitamin B5, 6.7 times more Vitamin B6, 7.7 times more Vitamin B9 and 59 times more Vitamin C than Frozen Coconut Milk.
• Both Boiled and Drained Broccoli and Frozen Coconut Milk have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Broccoli as well as Frozen Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Broccoli has 10 times more Calcium, 1.3 times more Potassium, 3.4 times more Sodium and 1.2 times more Water than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 3.9 times more Copper, 1.5 times more Magnesium, 4.2 times more Manganese and 1.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Coconut Milk have similar amounts of Iron and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.3 times more Carbohydrate and 1.5 times more Protein than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 5.8 times more Energy, 50.7 times more Fat, 233.5 times more Saturated Fat and 4.5 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.