Comparing Nutrients in 1 pound Frozen Coconut Milk VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Coconut Milk	Broccoli	Recommended Dietary Allowance
Energy	31.6% 916kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	261% 83.7g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	19.5% 25.3g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	13% 7.3g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	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	8.7% 0.1mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	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	16% 63.5μg	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	5.54% 5mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Coconut Milk	Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	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	46% 3.67mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	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	38.2% 268mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.76% 324g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 3.1 times more Vitamin B1, more Vitamin B2, 3.6 times more Vitamin B5, 5.8 times more Vitamin B6, 4.5 times more Vitamin B9 and 81.1 times more Vitamin C than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Raw Broccoli have similar amounts of Vitamin B3 per 1 lb.
• Both Frozen Coconut Milk as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Coconut Milk has 4.8 times more Copper, 1.5 times more Magnesium, 3.9 times more Manganese and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 11.8 times more Calcium, 1.4 times more Potassium, 2.8 times more Sodium and 1.3 times more Water than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Raw Broccoli have similar amounts of Iron and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Coconut Milk has 5.9 times more Energy, 56.2 times more Fat, 161.8 times more Saturated Fat and 4.7 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Protein than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Raw Broccoli have similar amounts of Carbohydrate per 1 lb.
• Both Frozen Coconut Milk as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.