Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Cooked Broccoli Raab	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	3.9% 113kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	374% 120g	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	5.92% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	181% 235g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	230% 167g	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	0.063% 0.045g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 164g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	118% 45g	38g per day for Men 19-50 years
Protein	31% 17.4g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Sweetened Coconut Flakes	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	3.4% 13.6μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	53.5% 535mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	149% 1.34mg	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	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	189% 4.35mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	86% 1293mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Sweetened Coconut Flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Sweetened Coconut Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Sweetened Coconut Flakes:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 11.3 times more Vitamin B1, 9.3 times more Vitamin B2, 2.9 times more Vitamin B3, 3.2 times more Vitamin B5, 7.3 times more Vitamin B6, 23.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Sweetened Coconut Flakes.
• 1 pound of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Sweetened Coconut Flakes:

• 1 pound of Cooked Broccoli Raab has 10.7 times more Calcium and 5.9 times more Water than Sweetened Coconut Flakes.
• While 1 lb of Packaged Sweetened Coconut Meat Flakes contains 3.9 times more Copper, 1.9 times more Magnesium, 2.5 times more Manganese, 12.4 times more Selenium, 5.1 times more Sodium and 1.3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Sweetened Coconut Flakes contain similar levels of Iron, Phosphorus and Potassium per one pound.
• 1 pound of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has more Omega 3 and 1.2 times more Protein than Sweetened Coconut Flakes.
• While 1 lb of Packaged Sweetened Coconut Meat Flakes contains 18.2 times more Energy, 53.8 times more Fat, 296.6 times more Saturated Fat, 16.6 times more Carbohydrate, 59.3 times more Sugars and 3.5 times more Fiber than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Sweetened Coconut Flakes provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Omega 6 in one pound.