Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Cooked Broccoli Raab	Raw Coconut Cream	Recommended Dietary Allowance
Energy	3.9% 113kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	436% 139g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	11% 14g	23.2% 30g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	31% 17.4g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	53.5% 535mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	72% 5.76mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	17% 254mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	11.2% 415g	6.6% 244g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab 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 Broccoli Raab vs Raw Coconut Cream:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 5.6 times more Vitamin B1, more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6, 3.1 times more Vitamin B9 and 13.2 times more Vitamin C than Raw Coconut Cream.
• 1 pound of Raw Coconut Cream have insufficient amounts of Vitamin A and Vitamin B2
• Both Cooked Broccoli Raab 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 Broccoli Raab vs Raw Coconut Cream:

• 1 pound of Cooked Broccoli Raab has 10.7 times more Calcium, 14 times more Sodium and 1.7 times more Water than Raw Coconut Cream.
• While 1 lb of Raw Coconut Cream contains 5 times more Copper, 1.8 times more Iron, 3.4 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Coconut Cream contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has more Omega 3 and 1.3 times more Fiber than Raw Coconut Cream.
• While 1 lb of Raw Coconut Cream contains 13.2 times more Energy, 66.7 times more Fat, 345.5 times more Saturated Fat, 12.2 times more Omega 6 and 2.1 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Coconut Cream offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 pound of Raw Coconut Cream provide inadequate amounts of Omega 3