Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Coconut Water

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Coconut Water: 1579g

Cooked Chopped Frozen Broccoli has 1.5 times more energy per 100g than Coconut Water. It has very low energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Coconut Water	15%	9%	76%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	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	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	8.7% 2.78g	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	0.19% 0.032g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	57% 41.2g	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	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	84.6% 32g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	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	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	39% 0.51mg	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	12% 47.4μg	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	42% 38mg	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	Coconut Water	Recommended Dietary Allowance
Calcium	35.4% 354mg	38% 379mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	70% 0.63mg	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	57.2% 4.58mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	97% 2.24mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	116% 3947mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	111% 1658mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	26.3% 972g	40.5% 1500g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Coconut Water Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Coconut Water:

• 300 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.2 times more Vitamin B1, 3.9 times more Vitamin B3, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6, 12.7 times more Vitamin B9, 11.3 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water.
• Both Cooked Chopped Frozen Broccoli and Coconut Water provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Coconut Water have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Coconut Water:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.4 times more Iron, 1.7 times more Phosphorus and 1.9 times more Zinc than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 1.7 times more Copper, 2.8 times more Magnesium, 2.6 times more Potassium, 2.1 times more Selenium, 14.1 times more Sodium and 1.5 times more Water than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Coconut Water contain similar levels of Calcium and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have more Omega 3, 1.9 times more Fiber and 2.9 times more Protein than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 14.4 times more Saturated Fat and 2.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Coconut Water offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Coconut Water provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 6 in 300 calories.