Comparing Nutrients in 7 ounces Coconut Milk VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Coconut Milk	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	15.7% 456kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	4.02% 2.9g	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	11.5% 4.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.43% 1.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	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	7.94% 31.8μg	15% 59.5μg	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	6.17% 5.56mg	88.4% 79.6mg	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% 0.3mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	9.5% 0.085mg	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	40.7% 3.25mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	28% 0.64mg	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	28.3% 198mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	15.4% 522mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.63% 134g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Boiled Spears Frozen Broccoli per 7 oz

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

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

• 7 ounces of Coconut Milk have 1.7 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 2.1 times more Vitamin B1, more Vitamin B2, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 1.9 times more Vitamin B9, 14.3 times more Vitamin C, 8.8 times more Vitamin E and 881 times more Vitamin K than Raw Coconut Milk.
• 7 ounces of Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Coconut Milk as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Coconut Milk have 6.2 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 3.3 times more Selenium and 2.2 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 3.2 times more Calcium and 1.3 times more Water than Raw Coconut Milk.
• 7 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coconut Milk have 8.2 times more Energy, 216.7 times more Fat, 1174.4 times more Saturated Fat and 2.3 times more Sugars than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Boiled Spears Frozen Broccoli offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Coconut Milk provide inadequate amounts of Omega 3
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Coconut Milk as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.