Comparing Nutrients in 300 calories Coconut Water VS Broccoli

Weight per 300 calories

• Coconut Water: 1579g
• Broccoli: 882g

Raw Broccoli has 1.8 times more energy per unit of mass than Coconut Water (liquid From Coconuts), which is low in comparison to other foods. Coconut Water having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Coconut Water	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	45% 58.6g	130g per day for Men 19-50 years
Sugars	57% 41.2g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	45.7% 17.4g	60.4% 23g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	119% 1.54mg	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	12% 47.4μg	139% 556μg	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	42% 38mg	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Broccoli	Recommended Dietary Allowance
Calcium	38% 379mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	48% 0.43mg	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	57.2% 4.58mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	80.6% 1.85mg	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	45% 316mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	116% 3947mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	111% 1658mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.58mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	40.5% 1500g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 1.3 times more Vitamin B1, 4.5 times more Vitamin B3, 7.4 times more Vitamin B5, 3.1 times more Vitamin B6, 11.7 times more Vitamin B9, 20.8 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Raw Broccoli have similar amounts of Vitamin B2 per 300 kcal.
• Both Coconut Water (liquid From Coconuts) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Coconut Water vs Broccoli:

• Coconut Water (liquid From Coconuts) have 1.5 times more Copper, 2.1 times more Magnesium, 1.2 times more Manganese, 1.4 times more Potassium, 5.7 times more Sodium and 1.9 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Iron, 1.8 times more Phosphorus, 1.4 times more Selenium and 2.3 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Raw Broccoli have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Coconut Water (liquid From Coconuts) have 2.8 times more Saturated Fat and 2.7 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Coconut Water (liquid From Coconuts) as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.