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

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Unsweetened Ready-to-drink Coconut Water: 1667g

Cooked Chopped Frozen Broccoli has 1.6 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has very low energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0% 0g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	90% 65.3g	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	49% 35.7g	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	% 13.7g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	84.6% 32g	0% 0g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	6.55% 3.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	0% 0mg	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	150% 600μg	0% 0μg	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	477% 430mg	183% 165mg	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	94% 14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	35.4% 354mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	15% 0.13mg	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	81.7% 6.54mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	160% 3.7mg	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	75% 525mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	26.3% 972g	43% 1584g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 2.6 times more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• Both Cooked Chopped Frozen Broccoli and Unsweetened Ready-to-drink Coconut Water provide similar amounts of Vitamin B1 per 300 calories.
• 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 Boiled Chopped Frozen Broccoli as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cooked Chopped Frozen Broccoli have 3 times more Calcium, 2.7 times more Copper, 13.1 times more Iron, 1.4 times more Magnesium, 6.3 times more Phosphorus, more Selenium and 9 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 1.5 times more Manganese, 1.8 times more Potassium, 3.7 times more Sodium and 1.6 times more Water than Boiled Chopped Frozen Broccoli.
• 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 Cooked Chopped Frozen Broccoli have more Omega 3, more Fiber and 9.1 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 4.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Broccoli as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 6 in 300 calories.