Comparing Nutrients in 5 ounces Coconut VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Coconut	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.3% 502kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.5g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	12% 8.83g	2.87% 2.1g	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	33.6% 12.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Coconut	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	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	9.2% 37μg	20% 79.4μg	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	5.2% 4.68mg	63% 57mg	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	2.27% 0.34mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	5.35% 0.048mg	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	43% 3.44mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	13.7% 0.32mg	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	23% 160mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	3.48% 129g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Coconut vs Cooked Chopped Frozen Broccoli:

• 5 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 4.1 times more Vitamin B2, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9, 12.2 times more Vitamin C, 5.5 times more Vitamin E and 440.5 times more Vitamin K than Raw Coconut Meat.
• Both Coconut and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Coconut have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Coconut Meat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Coconut vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Coconut have 12.8 times more Copper, 4 times more Iron, 2.5 times more Magnesium, 6.7 times more Manganese, 2.3 times more Phosphorus, 2.5 times more Potassium, 14.4 times more Selenium and 3.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.4 times more Calcium and 1.9 times more Water than Raw Coconut Meat.
• 5 ounces of Coconut lack sufficient amounts of Calcium
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coconut have 12.6 times more Energy, 279.1 times more Fat, 1649.9 times more Saturated Fat, 28.2 times more Omega 6, 2.8 times more Carbohydrate, 4.2 times more Sugars and 3 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Omega 3 than Raw Coconut Meat.
• Both Coconut and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per five ounces.
• 5 ounces of Coconut provide inadequate amounts of Omega 3
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6