Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Cooked Broccoli Raab	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	3.9% 113kcal	31.6% 916kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	261% 83.7g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	11% 14g	19.5% 25.3g	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	NA	38g per day for Men 19-50 years
Protein	31% 17.4g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen Coconut Milk	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	8.7% 0.1mg	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	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	14.6% 0.73mg	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	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	186% 168mg	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	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	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	53.5% 535mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	118% 1.07mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	31% 1052mg	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	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.76% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Frozen Coconut Milk per 1 lb

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

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

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 7.3 times more Vitamin B1, more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B5, 7.3 times more Vitamin B6, 5.1 times more Vitamin B9 and 33.6 times more Vitamin C than Frozen Coconut Milk.
• 1 pound of Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C
• Both Cooked Broccoli Raab as well as Frozen Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Broccoli Raab has 29.5 times more Calcium, 1.6 times more Iron, 1.4 times more Phosphorus, 1.5 times more Potassium, 4.7 times more Sodium and 1.3 times more Water than Frozen Coconut Milk.
• While 1 lb of Frozen Coconut Milk contains 3.1 times more Copper and 2.1 times more Manganese than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Coconut Milk contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 2.4 times more Protein than Frozen Coconut Milk.
• While 1 lb of Frozen Coconut Milk contains 8.1 times more Energy, 40 times more Fat, 207.2 times more Saturated Fat and 1.8 times more Carbohydrate than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Frozen Coconut Milk provide inadequate amounts of Omega 6 in one pound.