Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Coconut Water

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Coconut Water: 1579g

Frozen Chopped Broccoli has 1.4 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.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Coconut Water	15%	9%	76%

Macro Nutrients

	Frozen Chopped Broccoli	Coconut Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	42.4% 55g	45% 58.6g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	58% 32.4g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Coconut Water	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	193% 773μg	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	723% 651mg	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	780% 936μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Coconut Water	Recommended Dietary Allowance
Calcium	64.6% 646mg	38% 379mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	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	117% 9.35mg	57.2% 4.58mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	82.4% 577mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	116% 3947mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	111% 1658mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	40.5% 1500g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 4.3 times more Vitamin B3, 4.7 times more Vitamin B5, 3 times more Vitamin B6, 16.3 times more Vitamin B9, 17.2 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
• Both Frozen Chopped Broccoli, Unprepared as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Calcium, 2 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 2 times more Selenium and 3.5 times more Zinc than Coconut Water (liquid From Coconuts).
• While Coconut Water (liquid From Coconuts) contain 1.4 times more Copper, 1.9 times more Magnesium, 1.6 times more Potassium, 6 times more Sodium and 1.4 times more Water than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 300 calories:

• Frozen Chopped Broccoli, Unprepared has more Omega 3, 2 times more Fiber and 2.9 times more Protein than Coconut Water (liquid From Coconuts).
• While Coconut Water (liquid From Coconuts) contain 5.5 times more Saturated Fat and 2.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Coconut Water (liquid From Coconuts) have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.