Comparing Nutrients in 500 calories Sweetened Coconut Flakes VS Boiled Broccoli

Weight per 500 calories

• Sweetened Coconut Flakes: 110g
• Boiled Broccoli: 1429g

Sweetened Coconut Flakes have 13 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Sweetened Coconut Flakes or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Sweetened Coconut Flakes	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.7g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 57g	79% 103g	130g per day for Men 19-50 years
Sugars	55.6% 40.3g	27.4% 20g	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	0.015% 0.011g	14.6% 10.6g	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	% 0.58g	% 7g	g per day for Men 19-50 years
Sucrose	% 39.7g	% 1.14g	g per day for Men 19-50 years
Fiber	28.6% 11g	124% 47g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.37% 0.016mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.27% 0.016mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.78% 0.76mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.07% 0.15mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.53% 0.033mg	220% 2.86mg	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	0.82% 3.3μg	386% 1543μg	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	0% 0mg	1030% 927mg	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	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	20.7% 1.66mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	120% 2.77mg	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	15.7% 110mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	11.6% 396mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.46% 17g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetened Coconut Flakes vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 54.7 times more Vitamin B1, 106.8 times more Vitamin B2, 10.3 times more Vitamin B3, 57.3 times more Vitamin B5, 86.9 times more Vitamin B6, 469 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Coconut Flakes vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 47.4 times more Calcium, 2.7 times more Copper, 5.8 times more Iron, 5.4 times more Magnesium, 2.6 times more Manganese, 8.7 times more Phosphorus, 10.6 times more Potassium, 1.3 times more Selenium, 1.9 times more Sodium, 8.3 times more Zinc and 75.2 times more Water than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 500 calories:

• Packaged Sweetened Coconut Meat Flakes have 5.2 times more Fat, 25.6 times more Saturated Fat and 2 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 1.8 times more Carbohydrate, 964.1 times more Fructose, 4.3 times more Fiber and 9.9 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.