Comparing Nutrients in 5 ounces Shredded Sweetened Dried Coconut Meat VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	24.5% 710kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	84.4% 61g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	14% 0.18mg	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	2.83% 11.3μg	23.7% 95μg	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	1.1% 0.99mg	89% 80mg	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	3.7% 0.55mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	6% 0.054mg	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	34% 2.72mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	18% 0.42mg	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	21.7% 152mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	24.8% 371mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Shredded Sweetened Dried Coconut Meat VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Shredded Sweetened Dried Coconut Meat versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Shredded Sweetened Dried Coconut Meat vs Frozen Chopped Broccoli:

• 5 ounces of Shredded Sweetened Dried Coconut Meat have 2.6 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.7 times more Vitamin B1, 4.8 times more Vitamin B2, 8.4 times more Vitamin B9, 80.6 times more Vitamin C, 3.1 times more Vitamin E and 270.3 times more Vitamin K than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin K
• Both Shredded Sweetened Dried Coconut Meat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Shredded Sweetened Dried Coconut Meat vs Frozen Chopped Broccoli:

• 5 ounces of Shredded Sweetened Dried Coconut Meat have 8.2 times more Copper, 2.4 times more Iron, 2.8 times more Magnesium, 8.4 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 6 times more Selenium, 10.9 times more Sodium and 3.8 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 3.7 times more Calcium and 7.3 times more Water than Shredded Sweetened Dried Coconut Meat.
• 5 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Shredded Sweetened Dried Coconut Meat have 19.3 times more Energy, 122.4 times more Fat, 715.2 times more Saturated Fat, 12.5 times more Omega 6, 10 times more Carbohydrate, 32 times more Sugars and 1.5 times more Fiber than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Omega 3 than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Frozen Chopped Broccoli offer comparable quantities of Protein per five ounces.
• 5 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6