Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	58% 75.4g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	101% 73g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 73g	g per day for Men 19-50 years
Fiber	11% 4.25g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	2.96% 1.66g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	0.34% 0.054mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.16% 0.041mg	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	20% 79.4μg	4.96% 20μg	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	63% 57mg	0% 0mg	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	12.5% 1.87mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	37% 0.33mg	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	11% 0.86mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	50.2% 1.16mg	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	9.92% 69.5mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.48% 129g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Coconut Cream sweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Canned Coconut Cream sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Canned Coconut Cream sweetened:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.5 times more Vitamin B1, 2 times more Vitamin B2, 12.1 times more Vitamin B3, 1.7 times more Vitamin B5, 4.5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 10.2 times more Vitamin E and 881 times more Vitamin K than Canned Coconut Cream sweetened.
• 5 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Canned Coconut Cream sweetened:

• 5 ounces of Cooked Chopped Frozen Broccoli have 8.3 times more Calcium, 4.7 times more Iron, 2.2 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Water than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 6.9 times more Copper, 1.3 times more Magnesium, 3.7 times more Manganese, 7.9 times more Selenium, 3.3 times more Sodium and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Omega 3, 15 times more Fiber and 2.6 times more Protein than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 12.8 times more Energy, 135.9 times more Fat, 859.6 times more Saturated Fat, 9.9 times more Carbohydrate and 35 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Broccoli as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 in five ounces.