Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Raw Coconut Cream	Recommended Dietary Allowance
Energy	4.38% 127kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	436% 139g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	23.2% 30g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	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	36% 13.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	25% 14g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	16.4% 0.21mg	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	63.5% 254μg	26% 104μg	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	202% 182mg	14% 12.7mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	15% 150mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	191% 1.7mg	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	34.6% 2.77mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	257% 5.9mg	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	31.8% 222mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	11% 411g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Raw Coconut Cream per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Raw Coconut Cream:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.8 times more Vitamin B1, more Vitamin B2, 2.8 times more Vitamin B6, 2.4 times more Vitamin B9 and 14.3 times more Vitamin C than Raw Coconut Cream.
• While 1 lb of Raw Coconut Cream contains 1.9 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Raw Coconut Cream provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Raw Coconut Cream have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Chopped Frozen Broccoli as well as Raw Coconut Cream have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Raw Coconut Cream:

• 1 pound of Cooked Chopped Frozen Broccoli has 3 times more Calcium and 1.7 times more Water than Raw Coconut Cream.
• While 1 lb of Raw Coconut Cream contains 11.1 times more Copper, 3.7 times more Iron, 2.2 times more Magnesium, 5.8 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Potassium and 3.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3 and 1.4 times more Fiber than Raw Coconut Cream.
• While 1 lb of Raw Coconut Cream contains 11.8 times more Energy, 289 times more Fat, 1708.5 times more Saturated Fat and 29.2 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Raw Coconut Cream offer comparable quantities of Carbohydrate and Protein per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Raw Coconut Cream provide inadequate amounts of Omega 3