Comparing Nutrients in 1 pound Broccoli VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Broccoli	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	5.3% 154kcal	107% 3103kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	323% 313g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	868% 278g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	75% 98g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	23% 12.8g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	21.3% 213mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	135% 948mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	73.5% 2499mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	84% 9.25mg	11mg per day for Men 19-50 years
Water	11% 405g	0.2% 7.57g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 7 times more Vitamin B9 and 59.5 times more Vitamin C than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Creamed Dried Coconut Meat have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw Broccoli as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli has 1.8 times more Calcium and 53.5 times more Water than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 16.5 times more Copper, 4.6 times more Iron, 4.4 times more Magnesium, 13.3 times more Manganese, 3.2 times more Phosphorus, 1.7 times more Potassium and 5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Creamed Dried Coconut Meat have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Creamed Dried Coconut Meat contains 20.1 times more Energy, 186.7 times more Fat, 537.3 times more Saturated Fat, 15.4 times more Omega 6, 3.2 times more Carbohydrate and 1.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Creamed Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.