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

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Frozen Coconut Milk	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	31.6% 916kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	261% 83.7g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	57% 0.91g	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	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	NA	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	13% 7.3g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Coconut Milk	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.8% 18mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	8.76% 324g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Coconut Milk VS Cooked Broccoli Raab per 1 lb

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

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

• 1 lb of Cooked Broccoli Raab contains more Vitamin A, 7.3 times more Vitamin B1, more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B5, 7.3 times more Vitamin B6, 5.1 times more Vitamin B9 and 33.6 times more Vitamin C than Frozen Coconut Milk.
• 1 pound of Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C
• Both Frozen Coconut Milk as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Coconut Milk has 3.1 times more Copper and 2.1 times more Manganese than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 29.5 times more Calcium, 1.6 times more Iron, 1.4 times more Phosphorus, 1.5 times more Potassium, 4.7 times more Sodium and 1.3 times more Water than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Cooked Broccoli Raab contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Coconut Milk has 8.1 times more Energy, 40 times more Fat, 207.2 times more Saturated Fat and 1.8 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.4 times more Protein than Frozen Coconut Milk.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Frozen Coconut Milk as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.