Comparing Nutrients in 1 pound Coconut Milk VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Coconut Milk	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	36% 1043kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	300% 96g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	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	19.3% 25g	11% 14g	130g per day for Men 19-50 years
Sugars	21% 15g	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	26.3% 9.98g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	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	9.83% 0.12mg	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	21.5% 3.45mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	18% 72.6μg	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	14% 12.7mg	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	4.54% 0.68mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	93% 7.44mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	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	64.8% 454mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	8.3% 307g	11.2% 415g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Coconut Milk vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains more Vitamin A, 6.5 times more Vitamin B1, more Vitamin B2, 2.7 times more Vitamin B3, 2.4 times more Vitamin B5, 6.7 times more Vitamin B6, 4.4 times more Vitamin B9, 13.2 times more Vitamin C, 16.9 times more Vitamin E and 2560 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Coconut Milk has 3.5 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.2 times more Phosphorus, 4.8 times more Selenium and 1.2 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 7.4 times more Calcium, 1.3 times more Potassium, 3.7 times more Sodium and 1.4 times more Water than Raw Coconut Milk.
• 1 pound of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coconut Milk has 9.2 times more Energy, 45.8 times more Fat, 237.5 times more Saturated Fat, 1.8 times more Carbohydrate and 5.4 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than Raw Coconut Milk.
• 1 pound of Coconut Milk provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Coconut Milk as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.