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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Coconut Milk	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	9.63% 279kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	83.8% 27g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.94% 0.33g	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	3.06% 4g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	11% 4.25g	NA	38g per day for Men 19-50 years
Protein	7.85% 4.4g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Coconut Milk	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	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	5.64% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.05% 0.04mg	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	1.57% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	35% 0.32mg	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	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	47.3% 1.1mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.8% 103g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Canned Coconut Milk 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 Milk:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.5 times more Vitamin B1, more Vitamin B2, 1.8 times more Vitamin B5, 4.6 times more Vitamin B6, 4 times more Vitamin B9 and 40.1 times more Vitamin C than Canned Coconut Milk.
• While 5 oz of Canned Coconut Milk contain 1.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Canned Coconut Milk 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 Milk:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Calcium and 1.2 times more Water than Canned Coconut Milk.
• While 5 oz of Canned Coconut Milk contain 6.6 times more Copper, 5.4 times more Iron, 3.5 times more Magnesium, 3.4 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Carbohydrate and 1.5 times more Protein than Canned Coconut Milk.
• While 5 oz of Canned Coconut Milk contain 7 times more Energy, 177.8 times more Fat and 1050.8 times more Saturated Fat than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Canned Coconut Milk provide inadequate amounts of Omega 6 in five ounces.