Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2: 1613g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	3%	60%	37%

Macro Nutrients

	Frozen Chopped Broccoli	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	34.6% 33.5g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	105% 33.6g	32g per day for Men 19-50 years
Omega 3	126% 2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	36.2% 47g	130g per day for Men 19-50 years
Sugars	36% 26g	55.6% 40.3g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	0% 0g	38g per day for Men 19-50 years
Protein	96% 54g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Vitamin A	111% 1000μg	113% 1016μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	0% 0mg	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	322% 1288μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	840% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1205% 1085mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	113% 677IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	156% 23.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Calcium	108% 1077mg	303% 3032mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	0% 0mg	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	195% 15.6mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	NA	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	137% 962mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	0% 0mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	41.2% 1525g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• 500 calories of Frozen Chopped Broccoli have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While 500 kcal of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 provide similar amounts of Vitamin A per 500 calories.
• 500 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• 500 calories of Frozen Chopped Broccoli have more Copper, 3.2 times more Iron, more Magnesium, more Phosphorus, 13.3 times more Potassium, more Selenium, 1.5 times more Sodium and more Zinc than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While 500 kcal of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 2.8 times more Calcium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain similar levels of Water per 500 calories.
• 500 calories of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 lack sufficient amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have more Omega 3, 2 times more Carbohydrate, more Fiber and 16 times more Protein than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While 500 kcal of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 6 times more Fat, 39.7 times more Saturated Fat and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 offer comparable quantities of Energy per 500 calories.
• 500 calories of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 provide inadequate amounts of Omega 6 in 500 calories.