Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Coconut Water

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Coconut Water: 1579g

Frozen Broccoli Spears have 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 - Frozen Broccoli Spears or Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Coconut Water	15%	9%	76%

Macro Nutrients

	Frozen Broccoli Spears	Coconut Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	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	42.6% 55.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	81.7% 31g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Coconut Water	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Coconut Water	Recommended Dietary Allowance
Calcium	42.4% 424mg	38% 379mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	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	93% 7.45mg	57.2% 4.58mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	116% 3947mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	111% 1658mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	25.3% 937g	40.5% 1500g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Coconut Water Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Broccoli Spears have more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B3, 3.7 times more Vitamin B5, 3.6 times more Vitamin B6, 20.5 times more Vitamin B9, 18.6 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water.
• 300 calories of Coconut Water have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Coconut Water:

• 300 calories of Frozen Broccoli Spears have 1.6 times more Iron, 1.9 times more Phosphorus, 1.2 times more Selenium and 2.2 times more Zinc than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 1.7 times more Copper, 2.4 times more Magnesium, 1.5 times more Potassium, 9.4 times more Sodium and 1.6 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Coconut Water contain similar levels of Calcium and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have more Omega 3, 1.8 times more Fiber and 2.8 times more Protein than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 5.2 times more Saturated Fat and 2.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 6 in 300 calories.