Comparing Nutrients in 1 pound Coconut Milk VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Coconut Milk	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	36% 1043kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	300% 96g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	21% 15g	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	26.3% 9.98g	36% 13.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	18% 72.6μg	107% 426μg	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	14% 12.7mg	344% 310mg	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	4.54% 0.68mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	18% 0.16mg	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	93% 7.44mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.3% 307g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Coconut Milk has 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 2.8 times more Vitamin B1, more Vitamin B2, 1.3 times more Vitamin B5, 5.3 times more Vitamin B6, 5.9 times more Vitamin B9, 24.4 times more Vitamin C, 9 times more Vitamin E and 1014 times more Vitamin K than Raw Coconut Milk.
• 1 pound of Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Coconut Milk as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Coconut Milk has 7.4 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 1.7 times more Phosphorus, 3.3 times more Selenium and 2 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.6 times more Calcium and 1.3 times more Water than Raw Coconut Milk.
• Both Coconut Milk and Frozen Broccoli Spears contain similar levels of Potassium per one pound.
• 1 pound of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coconut Milk has 7.9 times more Energy, 70.1 times more Fat, 406.5 times more Saturated Fat and 2.3 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Omega 3, 1.4 times more Fiber and 1.3 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Frozen Broccoli Spears offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Coconut Milk provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Coconut Milk as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.