Comparing Nutrients in 1 pound Broccoli VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Broccoli	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	5.3% 154kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	446% 143g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	166% 216g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	270% 196g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	23% 12.8g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Shredded Sweetened 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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	95% 1.23mg	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	9.07% 36.3μg	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	3.53% 3.18mg	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	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	21.3% 213mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	158% 1.4mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	488% 11.2mg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	138% 75.7μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	79.2% 1188mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	11% 405g	1.54% 57g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 2.3 times more Vitamin B1, 5.9 times more Vitamin B2, 1.3 times more Vitamin B3, 7.9 times more Vitamin B9, 127.4 times more Vitamin C, 2 times more Vitamin E and 338.7 times more Vitamin K than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli has 3.1 times more Calcium and 7.1 times more Water than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 6.4 times more Copper, 2.6 times more Iron, 2.4 times more Magnesium, 11.8 times more Manganese, 1.6 times more Phosphorus, 6.7 times more Selenium, 7.9 times more Sodium and 4.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Shredded Sweetened Dried Coconut Meat have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has more Omega 3 than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 14.7 times more Energy, 95.9 times more Fat, 276 times more Saturated Fat, 7.9 times more Omega 6, 7.2 times more Carbohydrate, 25.4 times more Sugars and 1.7 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Shredded Sweetened Dried Coconut Meat have similar amounts of Protein per 1 lb.
• Both Raw Broccoli as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.