Comparing Nutrients in 1 pound Raw Coconut Cream VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Raw Coconut Cream	Broccoli Raab	Recommended Dietary Allowance
Energy	51.6% 1497kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	162% 157g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	436% 139g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	NA	1.06% 0.77g	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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	59.7% 0.78mg	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	26% 104μg	94% 376μg	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	14% 12.7mg	102% 92mg	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	NA	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Broccoli Raab	Recommended Dietary Allowance
Calcium	5% 50mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	21% 0.19mg	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	129% 10.3mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	78% 1.8mg	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	79% 553mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	6.6% 244g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Coconut Cream VS Broccoli Raab per 1 lb

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

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

• 1 lb of Raw Broccoli Raab contains more Vitamin A, 5.4 times more Vitamin B1, more Vitamin B2, 1.4 times more Vitamin B3, 3.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 7.2 times more Vitamin C than Raw Coconut Cream.
• Both Raw Coconut Cream and Broccoli Raab provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Raw Coconut Cream have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Coconut Cream as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Coconut Cream vs Broccoli Raab:

• 1 pound of Raw Coconut Cream has 9 times more Copper, 1.3 times more Magnesium, 3.3 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.2 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 9.8 times more Calcium, 8.3 times more Sodium and 1.7 times more Water than Raw Coconut Cream.
• Both Raw Coconut Cream and Broccoli Raab contain similar levels of Iron per one pound.
• 1 pound of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Coconut Cream has 15 times more Energy, 70.8 times more Fat, 370.5 times more Saturated Fat, 13.1 times more Omega 6 and 2.3 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Omega 3 than Raw Coconut Cream.
• Both Raw Coconut Cream and Broccoli Raab offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Raw Coconut Cream provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6