Comparing Nutrients in 1 pound Sweetened Coconut Flakes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Broccoli	27%	8%	65%

Macro Nutrients

	Sweetened Coconut Flakes	Broccoli	Recommended Dietary Allowance
Energy	71.3% 2068kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	374% 120g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	23% 30g	130g per day for Men 19-50 years
Sugars	230% 167g	10.6% 7.7g	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	0.063% 0.045g	4.25% 3.1g	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	% 2.4g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 164g	% 0.45g	g per day for Men 19-50 years
Fiber	118% 45g	31% 11.8g	38g per day for Men 19-50 years
Protein	25.4% 14g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	61% 0.79mg	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	3.4% 13.6μg	71.4% 286μg	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	0% 0mg	450% 405mg	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	0% 0mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	24.7% 0.22mg	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	85.6% 6.85mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	41.4% 0.95mg	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	64.8% 454mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	86% 1293mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.9% 70g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweetened Coconut Flakes vs Broccoli:

• Raw Broccoli contains more Vitamin A, 4.7 times more Vitamin B1, 7.8 times more Vitamin B2, 4.1 times more Vitamin B5, 5.8 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Raw Broccoli have similar amounts of Vitamin B3 per 1 lb.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweetened Coconut Flakes vs Broccoli:

• Packaged Sweetened Coconut Meat Flakes have 6 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 4.6 times more Manganese, 1.5 times more Phosphorus, 6.4 times more Selenium, 8.6 times more Sodium and 1.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Calcium and 5.8 times more Water than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Packaged Sweetened Coconut Meat Flakes have 13.4 times more Energy, 75.6 times more Fat, 231.5 times more Saturated Fat, 4.5 times more Omega 6, 7.8 times more Carbohydrate, 21.6 times more Sugars and 3.8 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Raw Broccoli have similar amounts of Protein per 1 lb.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.