Comparing Nutrients in 1 pound Coconut Milk VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Coconut Milk	Broccoli Raab	Recommended Dietary Allowance
Energy	36% 1043kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	300% 96g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	21% 15g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Broccoli Raab	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	8.3% 307g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Broccoli Raab per 1 lb

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

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

• 1 lb of Raw Broccoli Raab contains more Vitamin A, 6.2 times more Vitamin B1, more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 5.2 times more Vitamin B6, 5.2 times more Vitamin B9, 7.2 times more Vitamin C, 10.8 times more Vitamin E and 2240 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Coconut Milk has 6.3 times more Copper, 1.7 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 6.2 times more Selenium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 6.8 times more Calcium, 1.3 times more Iron, 2.2 times more Sodium and 1.4 times more Water than Raw Coconut Milk.
• Both Coconut Milk and Broccoli Raab contain similar levels of Zinc per one pound.
• 1 pound of Coconut Milk lack sufficient amounts of Calcium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coconut Milk has 10.5 times more Energy, 48.7 times more Fat, 254.7 times more Saturated Fat, 1.9 times more Carbohydrate and 8.8 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Omega 3 and 1.4 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Coconut Milk provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Coconut Milk as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.