Comparing Nutrients in 5 ounces Broccoli Raab VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Broccoli Raab	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	1.08% 31kcal	9.87% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	81.7% 26g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	6.1% 7.9g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	NA	38g per day for Men 19-50 years
Protein	8.02% 4.5g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	3.27% 0.043mg	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	29.4% 118μg	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	32% 28.6mg	1.73% 1.56mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	15.3% 153mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	50% 1.15mg	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	14.8% 103mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Frozen Coconut Milk per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Frozen Coconut Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Frozen Coconut Milk:

• 5 ounces of Broccoli Raab have more Vitamin A, 7 times more Vitamin B1, more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 5.7 times more Vitamin B6, 5.9 times more Vitamin B9 and 18.4 times more Vitamin C than Frozen Coconut Milk.
• 5 ounces of Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C
• Both Raw Broccoli Raab as well as Frozen Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Frozen Coconut Milk:

• 5 ounces of Broccoli Raab have 27 times more Calcium, 2.6 times more Iron, 1.2 times more Phosphorus, 2.8 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Frozen Coconut Milk.
• While 5 oz of Frozen Coconut Milk contain 5.6 times more Copper, 1.5 times more Magnesium and 2 times more Manganese than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Coconut Milk contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 2 times more Protein than Frozen Coconut Milk.
• While 5 oz of Frozen Coconut Milk contain 9.2 times more Energy, 42.4 times more Fat, 222.2 times more Saturated Fat and 2 times more Carbohydrate than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Frozen Coconut Milk provide inadequate amounts of Omega 6 in five ounces.