Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Frozen Broccoli Spears	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	4.54% 132kcal	107% 3103kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	323% 313g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	868% 278g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	20% 3.43g	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	75% 98g	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	NA	38g per day for Men 19-50 years
Protein	24.8% 14g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	73.6% 3.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	106% 1.38mg	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	107% 426μg	10.2% 41μg	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	344% 310mg	7.56% 6.8mg	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	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	18.6% 186mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	407% 3.66mg	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	41% 3.27mg	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	549% 12.6mg	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	38.2% 268mg	135% 948mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	73.5% 2499mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	84% 9.25mg	11mg per day for Men 19-50 years
Water	11% 411g	0.2% 7.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Creamed Dried Coconut Meat per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Creamed Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Creamed Dried Coconut Meat:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 10.4 times more Vitamin B9 and 45.5 times more Vitamin C than Creamed Dried Coconut Meat.
• While 1 lb of Creamed Dried Coconut Meat contains 1.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Creamed Dried Coconut Meat provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Creamed Dried Coconut Meat have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Creamed Dried Coconut Meat:

• 1 pound of Frozen Broccoli Spears has 1.6 times more Calcium and 54.2 times more Water than Creamed Dried Coconut Meat.
• While 1 lb of Creamed Dried Coconut Meat contains 22.4 times more Copper, 4.7 times more Iron, 5.8 times more Magnesium, 10.9 times more Manganese, 3.5 times more Phosphorus, 2.2 times more Potassium, 2.2 times more Sodium and 6 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Creamed Dried Coconut Meat contains 23.6 times more Energy, 203.2 times more Fat, 1178 times more Saturated Fat, 20.4 times more Omega 6, 4 times more Carbohydrate and 1.7 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6