Comparing Nutrients in 500 calories Unsweetened Ready-to-drink Coconut Water VS Frozen Chopped Broccoli

Weight per 500 calories

• Unsweetened Ready-to-drink Coconut Water: 2778g
• Frozen Chopped Broccoli: 1923g

Frozen Chopped Broccoli, Unprepared has 1.4 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is very low in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 500 calories - Unsweetened Ready-to-drink Coconut Water or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	70.7% 92g	130g per day for Men 19-50 years
Sugars	150% 109g	36% 26g	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	82% 59.4g	22% 16g	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	% 22.8g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 26.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	152% 57.7g	38g per day for Men 19-50 years
Protein	11% 6.1g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.4% 0.83mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	192% 2.5mg	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% 0μg	322% 1288μg	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	306% 275mg	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	19.4% 194mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	81% 0.73mg	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	10.4% 0.83mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	246% 5.65mg	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	20% 139mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	135% 4583mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	48% 722mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	71.3% 2640g	47.5% 1759g	3700g per day for Men 19-50 years

Unsweetened Ready-to-drink Coconut Water VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unsweetened Ready-to-drink Coconut Water or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Unsweetened Ready-to-drink Coconut Water vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 3.9 times more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Unsweetened Ready-to-drink Coconut Water as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Unsweetened Ready-to-drink Coconut Water vs Frozen Chopped Broccoli:

• 500 calories of Unsweetened Ready-to-drink Coconut Water have 1.6 times more Sodium and 1.5 times more Water than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 5.5 times more Calcium, 3.3 times more Copper, 18.7 times more Iron, 2.1 times more Magnesium, 6.9 times more Phosphorus, more Selenium and 16.6 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Frozen Chopped Broccoli contain similar levels of Manganese and Potassium per 500 calories.
• 500 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Unsweetened Ready-to-drink Coconut Water have 1.3 times more Carbohydrate, 4.2 times more Sugars and 3.7 times more Fructose than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain more Omega 3, more Fiber and 8.8 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Fiber
• Both Unsweetened Ready-to-drink Coconut Water as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 500 calories.