Comparing Nutrients in 1 pound Broccoli Raab VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Coconut Water	15%	9%	76%

Macro Nutrients

	Broccoli Raab	Coconut Water	Recommended Dietary Allowance
Energy	3.44% 100kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	13% 17g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	16.3% 12g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	13% 5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Coconut Water	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	2.27% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	11% 0.15mg	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	94% 376μg	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	102% 92mg	12% 11mg	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	49% 7.35mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Coconut Water	Recommended Dietary Allowance
Calcium	49% 490mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	20% 0.18mg	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	121% 9.7mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	28% 0.64mg	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	47.3% 331mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.6% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Coconut Water per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Coconut Water:

• 1 pound of Broccoli Raab has more Vitamin A, 5.4 times more Vitamin B1, 2.3 times more Vitamin B2, 15.3 times more Vitamin B3, 7.5 times more Vitamin B5, 5.3 times more Vitamin B6, 27.7 times more Vitamin B9, 8.4 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water.
• 1 pound of Coconut Water have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Coconut Water:

• 1 pound of Broccoli Raab has 4.5 times more Calcium, 7.4 times more Iron, 2.8 times more Manganese, 3.7 times more Phosphorus and 7.7 times more Zinc than Coconut Water.
• While 1 lb of Coconut Water (liquid From Coconuts) contains 1.3 times more Potassium and 3.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Coconut Water contain similar levels of Copper, Magnesium and Water per one pound.
• 1 pound of Coconut Water lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Coconut Water (liquid From Coconuts) lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has more Omega 3, 2.5 times more Fiber and 4.4 times more Protein than Coconut Water.
• While 1 lb of Coconut Water (liquid From Coconuts) contains 1.3 times more Carbohydrate and 6.9 times more Sugars than Raw Broccoli Raab.
• 1 pound of Coconut Water provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Energy and Omega 6 in one pound.