Comparing Nutrients in 300 calories Unsweetened Ready-to-drink Coconut Water VS Frozen Broccoli Spears

Weight per 300 calories

• Unsweetened Ready-to-drink Coconut Water: 1667g
• Frozen Broccoli Spears: 1035g

Frozen Broccoli Spears have 1.6 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is very low in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 300 calories - Unsweetened Ready-to-drink Coconut Water or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	90% 65.3g	21% 15.2g	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	49% 35.7g	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	% 13.7g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	0% 0g	81.7% 31g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	139% 1.8mg	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	0% 0μg	243% 972μg	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	183% 165mg	785% 707mg	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	0% 0mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11.7% 117mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	41.4% 0.37mg	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	6.25% 0.5mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	115% 2.65mg	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	12% 83.3mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	43% 1584g	25.3% 937g	3700g per day for Men 19-50 years

Unsweetened Ready-to-drink Coconut Water VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Unsweetened Ready-to-drink Coconut Water or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Unsweetened Ready-to-drink Coconut Water vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain more Vitamin A, 1.5 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 4.3 times more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• 300 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Unsweetened Ready-to-drink Coconut Water as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Unsweetened Ready-to-drink Coconut Water vs Frozen Broccoli Spears:

• 300 calories of Unsweetened Ready-to-drink Coconut Water have 1.4 times more Manganese, 2.5 times more Sodium and 1.7 times more Water than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 3.6 times more Calcium, 2.8 times more Copper, 14.9 times more Iron, 1.7 times more Magnesium, 7.3 times more Phosphorus, more Selenium and 10.6 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Frozen Broccoli Spears contain similar levels of Potassium per 300 calories.
• 300 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Unsweetened Ready-to-drink Coconut Water have 1.3 times more Carbohydrate and 4.3 times more Sugars than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain more Omega 3, more Fiber and 8.6 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• 300 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Fiber
• Both Unsweetened Ready-to-drink Coconut Water as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.