Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Coconut	4%	80%	16%

Macro Nutrients

	Frozen Broccoli Spears	Coconut	Recommended Dietary Allowance
Energy	2% 57.5kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	184% 59g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	15.7% 5.95g	47% 18g	38g per day for Men 19-50 years
Protein	11% 6.07g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Coconut	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Coconut	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.86% 180g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Coconut per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Broccoli Spears vs Coconut:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 5.7 times more Vitamin B2, 3.2 times more Vitamin B6, 3.6 times more Vitamin B9, 20.7 times more Vitamin C, 5.6 times more Vitamin E and 507 times more Vitamin K than Coconut.
• Both Frozen Broccoli Spears 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 Broccoli Spears 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 Broccoli Spears vs Coconut:

• 7 ounces of Frozen Broccoli Spears have 2.9 times more Calcium and 1.9 times more Water than Coconut.
• While 7 oz of Raw Coconut Meat contain 12.1 times more Copper, 3.4 times more Iron, 2 times more Magnesium, 5.9 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 5.3 times more Selenium and 3.2 times more Zinc than Frozen Broccoli Spears.
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Omega 3 than Coconut.
• While 7 oz of Raw Coconut Meat contain 12.2 times more Energy, 98.5 times more Fat, 571.1 times more Saturated Fat, 9.9 times more Omega 6, 2.8 times more Carbohydrate, 4.2 times more Sugars and 3 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Coconut offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Coconut provide inadequate amounts of Omega 3

Frequently Asked Questions about Frozen Broccoli Spears VS Coconut

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

Frozen broccoli spears are a great source of vitamins, minerals, and antioxidants such as vitamin C, vitamin K, and folate. They are low in calories and high in fiber, making them a nutritious addition to a vegan diet. On the other hand, coconut is high in saturated fats and calories, so it should be consumed in moderation. Overall, frozen broccoli spears are a healthier option compared to coconut due to their nutrient content and lower calorie density.

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

You can lose weight easier by eating more frozen broccoli spears as they are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Coconut, on the other hand, is higher in calories and saturated fat, so it should be consumed in moderation if you are trying to lose weight.

Should I eat more Frozen Broccoli Spears 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, nuts, seeds, tofu, and tempeh. Frozen broccoli spears are a good source of vitamins and minerals, but they are not high in protein. Coconut is also not a significant source of protein. Incorporating a balanced diet with adequate protein intake from plant-based sources will support muscle growth and recovery.

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

Producing frozen broccoli spears has a lower environmental impact compared to coconut production. Broccoli is a locally grown, seasonal vegetable that requires less water, land, and resources to cultivate. On the other hand, coconuts are often grown in tropical regions, requiring more water, land, and transportation to reach consumers. Additionally, coconut production can contribute to deforestation and habitat destruction in some regions. Choosing locally grown, plant-based foods like broccoli can help reduce environmental impact.