Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Coconut	4%	80%	16%

Macro Nutrients

	Frozen Chopped Broccoli	Coconut	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	184% 59g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	17% 12.4g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	47% 18g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Coconut	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	8.24% 0.11mg	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	33.2% 133μg	13% 51.6μg	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	124% 112mg	7.28% 6.55mg	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	16% 2.42mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Coconut	Recommended Dietary Allowance
Calcium	11% 111mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	96% 0.86mg	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	20% 1.6mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	129% 2.98mg	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% 99mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Coconut per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Coconut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Coconut:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 4.8 times more Vitamin B2, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9, 17.1 times more Vitamin C, 5.1 times more Vitamin E and 405.5 times more Vitamin K than Coconut.
• Both Frozen Chopped Broccoli and Coconut provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Coconut have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Coconut:

• 7 ounces of Frozen Chopped Broccoli have 4 times more Calcium and 1.9 times more Water than Coconut.
• While 7 oz of Raw Coconut Meat contain 11.4 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 5.1 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium, 3.6 times more Selenium and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have more Omega 3 than Coconut.
• While 7 oz of Raw Coconut Meat contain 13.6 times more Energy, 115.5 times more Fat, 675 times more Saturated Fat, 11.8 times more Omega 6, 3.2 times more Carbohydrate, 4.6 times more Sugars and 3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Coconut offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Coconut provide inadequate amounts of Omega 3

Frequently Asked Questions about Frozen Chopped Broccoli VS Coconut

What are the health benefits of Frozen Chopped Broccoli compared to Coconut?

Frozen chopped broccoli is a great source of vitamins, minerals, and fiber, including vitamin C, vitamin K, and folate. It is low in calories and can support digestive health, heart health, and overall immunity. On the other hand, coconut is high in healthy fats but also in saturated fats. It can be beneficial in moderation, but it is important to be mindful of portion sizes due to its calorie and saturated fat content.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Coconut?

You may find it easier to lose weight by consuming more frozen chopped broccoli compared to coconut. Broccoli is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. On the other hand, coconut is higher in calories and saturated fats, which may not be as conducive to weight loss. Incorporating more vegetables like broccoli into your diet can support weight loss efforts due to their nutrient density and lower calorie content.

Should I eat more Frozen Chopped Broccoli or more Coconut to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to focus on consuming a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Frozen chopped broccoli is a good source of vitamins and minerals but not a significant source of protein. Coconut is also not a high-protein food. Instead, consider incorporating more protein-rich plant foods into your diet to support muscle growth and recovery.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Coconut?

Producing Frozen Chopped Broccoli has a lower environmental impact compared to Coconut. Broccoli requires less water, land, and resources to grow, making it a more sustainable choice. Additionally, broccoli has a lower carbon footprint and contributes less to deforestation compared to coconut production.