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

Weight per 500 calories

• Unsweetened Ready-to-drink Coconut Water: 2778g
• Boiled Spears Frozen Broccoli: 1786g

Boiled and Drained Spears Frozen Broccoli have 1.6 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 Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	73.6% 96g	130g per day for Men 19-50 years
Sugars	150% 109g	36.2% 26.3g	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	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	% 22.8g	NA	g per day for Men 19-50 years
Sucrose	% 26.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	141% 53.6g	38g per day for Men 19-50 years
Protein	11% 6.1g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.4% 0.83mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	179% 2.32mg	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	134% 536μg	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	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	19.4% 194mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	85.3% 0.77mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	252% 5.8mg	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	140% 982mg	700mg per day for Men 19-50 years
Potassium	135% 4583mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	48% 722mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	71.3% 2640g	43.8% 1620g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 2.6 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 Boiled Spears Frozen 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 Boiled and Drained Spears Frozen Broccoli 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 Boiled Spears Frozen Broccoli:

• 500 calories of Unsweetened Ready-to-drink Coconut Water have 1.4 times more Potassium, 1.7 times more Sodium and 1.6 times more Water than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 4.7 times more Calcium, 3.5 times more Copper, 13.1 times more Iron, 2.1 times more Magnesium, 7.1 times more Phosphorus, more Selenium and 9.6 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Boiled Spears Frozen Broccoli contain similar levels of Manganese 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 1.2 times more Carbohydrate and 4.1 times more Sugars than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain more Omega 3, more Fiber and 9.1 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Boiled Spears Frozen 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 Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.