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

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Coconut Milk	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	31.6% 916kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	261% 83.7g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	0.83% 0.14g	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	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Coconut Milk	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	8.76% 324g	11.2% 415g	3700g per day for Men 19-50 years

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

• Frozen Coconut Milk has 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.3 times more Vitamin B1, more Vitamin B2, 1.7 times more Vitamin B5, 4.3 times more Vitamin B6, 4.8 times more Vitamin B9 and 51.3 times more Vitamin C than Frozen Coconut Milk.
• Both Frozen Coconut Milk as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Coconut Milk has 6.2 times more Copper, 1.8 times more Magnesium, 2.8 times more Manganese and 1.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 2 times more Sodium and 1.3 times more Water than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Coconut Milk has 7.8 times more Energy, 71.7 times more Fat, 419.2 times more Saturated Fat and 7.4 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Protein than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate per 1 lb.
• Both Frozen Coconut Milk as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.