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

Weight per 500 calories

• Broccoli Raab: 2273g
• Unsweetened Ready-to-drink Coconut Water: 2778g

Broccoli Raab has 1.2 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has very low energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Broccoli Raab	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0% 0g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	91% 118g	130g per day for Men 19-50 years
Sugars	12% 8.64g	150% 109g	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	5.33% 3.86g	82% 59.4g	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	% 2.27g	% 22.8g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 26.7g	g per day for Men 19-50 years
Fiber	161% 61.4g	0% 0g	38g per day for Men 19-50 years
Protein	129% 72g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	472% 1886μg	0% 0μg	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	510% 459mg	306% 275mg	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	245% 37mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	245% 2455mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	24.7% 0.22mg	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	608% 48.6mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	267% 6.14mg	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	237% 1659mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	135% 4583mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	48% 722mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	57% 2103g	71.3% 2640g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Broccoli Raab have more Vitamin A, 4.4 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 1.7 times more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• 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 Raw Broccoli Raab as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Broccoli Raab have 12.6 times more Calcium, 4.3 times more Copper, 58.4 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 11.9 times more Phosphorus, more Selenium and 31.5 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 500 kcal of Unsweetened Ready-to-drink Coconut Water contain 1.3 times more Water than Raw Broccoli Raab.
• Both Broccoli Raab and Unsweetened Ready-to-drink Coconut Water contain similar levels of Potassium and Sodium 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 Broccoli Raab have more Fat, more Omega 3, more Fiber and 11.8 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• While 500 kcal of Unsweetened Ready-to-drink Coconut Water contain 1.8 times more Carbohydrate, 12.6 times more Sugars and 15.4 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Unsweetened Ready-to-drink Coconut Water 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 Raw Broccoli Raab as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 6 in 500 calories.