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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	1.27% 37kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	5.2% 6.78g	58% 75.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	% 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	7.1% 4g	2.96% 1.66g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	0.34% 0.054mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	14.4% 1.15mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.1% 41g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 12.4 times more Vitamin B3, 1.7 times more Vitamin B5, 4.5 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C, 9.4 times more Vitamin E and 811 times more Vitamin K than Canned Coconut Cream sweetened.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Chopped Broccoli, Unprepared has 14 times more Calcium, 6.2 times more Iron, 2.3 times more Phosphorus, 2.1 times more Potassium and 3.2 times more Water than Canned Coconut Cream sweetened.
• While Canned Coconut Cream sweetened contains 6.2 times more Copper, 2.8 times more Manganese, 2 times more Selenium and 1.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Coconut Cream sweetened have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has more Omega 3, more Fructose, 15 times more Fiber and 2.4 times more Protein than Canned Coconut Cream sweetened.
• While Canned Coconut Cream sweetened contains 13.7 times more Energy, 56.2 times more Fat, 351.6 times more Saturated Fat, 11.1 times more Carbohydrate and 38.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Coconut Cream sweetened have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.