Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Frozen Coconut Milk

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Frozen Coconut Milk: 248g

Frozen Coconut Milk has 7.2 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is above average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Frozen Coconut Milk?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	143% 45.7g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	10.6% 14g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	NA	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	141% 53.6g	NA	38g per day for Men 19-50 years
Protein	99% 55.4g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	4.74% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	5.7% 0.074mg	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	250% 1000μg	8.66% 34.7μg	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	796% 716mg	3.03% 2.72mg	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	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	59% 589mg	0.99% 9.9mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	64.6% 0.58mg	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	136% 11mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	19% 79.2mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	87% 2mg	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	125% 875mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	NA	55μg per day for Men 19-50 years
Sodium	13% 196mg	2% 29.7mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	4.78% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Frozen Coconut Milk:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 17.3 times more Vitamin B1, more Vitamin B2, 4.9 times more Vitamin B3, 12.3 times more Vitamin B5, 31.3 times more Vitamin B6, 28.9 times more Vitamin B9 and 263 times more Vitamin C than Frozen Coconut Milk.
• Both Boiled Chopped Frozen Broccoli as well as Frozen Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Frozen Coconut Milk:

• Boiled Chopped Frozen Broccoli has 59.5 times more Calcium, 5.4 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 6 times more Phosphorus, 4.4 times more Potassium, 6.6 times more Sodium, 3.4 times more Zinc and 9.2 times more Water than Frozen Coconut Milk.
• Both Boiled Chopped Frozen Broccoli and Frozen Coconut Milk have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli has 6.9 times more Carbohydrate and 13.9 times more Protein than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 24 times more Fat and 142 times more Saturated Fat than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Frozen Coconut Milk have similar amounts of Energy per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Frozen Coconut Milk have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.