Comparing Nutrients in 300 calories Sweetened Coconut Flakes VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Sweetened Coconut Flakes: 65.8g
• Cooked Chopped Frozen Broccoli: 1071g

Sweetened Coconut Flakes have 16.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweetened Coconut Flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	54.3% 17.4g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	44% 57.3g	130g per day for Men 19-50 years
Sugars	33.3% 24g	21.7% 15.8g	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	0.009% 0.007g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	84.6% 32g	38g per day for Men 19-50 years
Protein	3.68% 2.06g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.82% 0.01mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.02mg	107% 1.4mg	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	0.49% 1.97μg	150% 600μg	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	0% 0mg	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.72% 7.24mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	40.5% 0.36mg	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	12.4% 0.99mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	8% 33.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	104% 2.4mg	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	9.4% 65.8mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	12.5% 188mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	26.3% 972g	3700g per day for Men 19-50 years

Sweetened Coconut Flakes VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

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

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

• 300 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 59.7 times more Vitamin B1, 87.9 times more Vitamin B2, 10.7 times more Vitamin B3, 31.9 times more Vitamin B5, 70.6 times more Vitamin B6, 304 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• 300 calories of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Sweetened Coconut Flakes have 1.4 times more Selenium and 1.6 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 48.9 times more Calcium, 1.9 times more Copper, 6.6 times more Iron, 4.2 times more Magnesium, 3.8 times more Manganese, 8 times more Phosphorus, 6.4 times more Potassium, 6.4 times more Zinc and 95.6 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 300 calories of Sweetened Coconut Flakes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweetened Coconut Flakes have 14.3 times more Fat, 90 times more Saturated Fat and 1.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain more Omega 3, 1.7 times more Carbohydrate, 4.9 times more Fiber and 16.1 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.