Comparing Nutrients in 1 pound Frozen Coconut Milk VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Coconut Milk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	31.6% 916kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	261% 83.7g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	13% 7.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	45.4% 0.59mg	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	16% 63.5μg	63.5% 254μg	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	5.54% 5mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Coconut Milk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	17% 0.15mg	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	46% 3.67mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	44% 1mg	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	38.2% 268mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.76% 324g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Coconut Milk vs Cooked Chopped Frozen Broccoli:

• Frozen Coconut Milk has 1.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.4 times more Vitamin B1, more Vitamin B2, 1.7 times more Vitamin B5, 4.3 times more Vitamin B6, 4 times more Vitamin B9 and 36.5 times more Vitamin C than Frozen Coconut Milk.
• Both Frozen Coconut Milk as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Coconut Milk vs Cooked Chopped Frozen Broccoli:

• Frozen Coconut Milk has 6.9 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 3.6 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.3 times more Calcium and 1.3 times more Water than Frozen Coconut Milk.

Comparison of macro-nutrients per 1 pound:

• Frozen Coconut Milk has 7.2 times more Energy, 173.3 times more Fat, 1024.7 times more Saturated Fat and 17.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Protein than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Boiled Chopped Frozen Broccoli have similar amounts of Carbohydrate per 1 lb.
• Both Frozen Coconut Milk as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.