Comparing Nutrients in 7 ounces Broccoli VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Broccoli	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	42.6% 41.3g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	8.5% 11g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	10% 5.6g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	8.32% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	4.58% 0.06mg	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	31.3% 125μg	6.95% 27.8μg	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	197% 177mg	2.43% 2.2mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	9.33% 93mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	52% 0.47mg	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% 1.45mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	70% 1.6mg	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	18.7% 131mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.83% 142g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 3.1 times more Vitamin B1, more Vitamin B2, 3.6 times more Vitamin B5, 5.8 times more Vitamin B6, 4.5 times more Vitamin B9 and 81.1 times more Vitamin C than Frozen Coconut Milk.
• Both Raw Broccoli and Frozen Coconut Milk have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Broccoli as well as Frozen Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has 11.8 times more Calcium, 1.4 times more Potassium, 2.8 times more Sodium and 1.3 times more Water than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 4.8 times more Copper, 1.5 times more Magnesium, 3.9 times more Manganese and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Frozen Coconut Milk have similar amounts of Iron and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.8 times more Protein than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 5.9 times more Energy, 56.2 times more Fat, 161.8 times more Saturated Fat and 4.7 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Frozen Coconut Milk have similar amounts of Carbohydrate per 7 oz.
• Both Raw Broccoli as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.