Comparing Nutrients in 5 ounces Sweetened Coconut Flakes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sweetened Coconut Flakes	Broccoli Raab	Recommended Dietary Allowance
Energy	22.3% 646kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	117% 37.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	72% 52g	0.74% 0.54g	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	0.02% 0.014g	0.33% 0.24g	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	% 0.75g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 51.3g	% 0.16g	g per day for Men 19-50 years
Fiber	37% 14g	10% 3.83g	38g per day for Men 19-50 years
Protein	7.92% 4.44g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	18.6% 0.24mg	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	1.06% 4.25μg	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	6.6% 0.06mg	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	26.8% 2.14mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	24.3% 0.56mg	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	20.2% 142mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Sweetened Coconut Flakes vs Broccoli Raab:

• 5 oz of Raw Broccoli Raab contain more Vitamin A, 10.8 times more Vitamin B1, 8.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 5.7 times more Vitamin B6, 27.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• 5 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweetened Coconut Flakes vs Broccoli Raab:

• 5 ounces of Sweetened Coconut Flakes have 7 times more Copper, 2.3 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium, 16.1 times more Selenium and 8.6 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 9.8 times more Calcium, 1.4 times more Iron and 6 times more Water than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Broccoli Raab contain similar levels of Zinc per five ounces.
• 5 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Coconut Flakes have 20.7 times more Energy, 57.1 times more Fat, 318 times more Saturated Fat, 18.2 times more Carbohydrate, 96.7 times more Sugars and 3.7 times more Fiber than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Omega 3 than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Broccoli Raab offer comparable quantities of Protein per five ounces.
• 5 ounces of Sweetened Coconut Flakes provide inadequate amounts of Omega 3
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.