Comparing Nutrients in 7 ounces Creamed Dried Coconut Meat VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Creamed Dried Coconut Meat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	47% 1357kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	380% 122g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	8.83% 1.5g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.7g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.58% 1.2mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	20% 0.26mg	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	4.47% 18μg	33.2% 133μg	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	3.3% 2.98mg	124% 112mg	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	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	8.38% 0.075mg	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	83.3% 6.67mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	25.4% 0.58mg	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	59.3% 415mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.09% 3.3g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Creamed Dried Coconut Meat VS Frozen Chopped Broccoli per 7 oz

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

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

• 7 ounces of Creamed Dried Coconut Meat have 1.3 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.3 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 7.4 times more Vitamin B9 and 37.6 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Creamed Dried Coconut Meat have insufficient amounts of Vitamin A and Vitamin C
• Both Creamed Dried Coconut Meat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Creamed Dried Coconut Meat have 21.2 times more Copper, 4.1 times more Iron, 5.1 times more Magnesium, 9.5 times more Manganese, 4.2 times more Phosphorus, 2.6 times more Potassium, 1.5 times more Sodium and 4.3 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.2 times more Calcium and 54.8 times more Water than Creamed Dried Coconut Meat.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Creamed Dried Coconut Meat have 26.3 times more Energy, 238.2 times more Fat, 1392.2 times more Saturated Fat, 24.4 times more Omega 6, 4.5 times more Carbohydrate and 1.9 times more Protein than Frozen Chopped Broccoli.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6