Comparing Nutrients in 100 calories Unsweetened Ready-to-drink Coconut Water VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Unsweetened Ready-to-drink Coconut Water: 556g
• Cooked Chopped Frozen Broccoli: 357g

Boiled Chopped Frozen Broccoli has 1.6 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is very low in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 100 calories - Unsweetened Ready-to-drink Coconut Water or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	14.7% 19g	130g per day for Men 19-50 years
Sugars	30% 21.8g	7.24% 5.25g	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	16.4% 12g	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	% 4.56g	NA	g per day for Men 19-50 years
Sucrose	% 5.33g	NA	g per day for Men 19-50 years
Fiber	0% 0g	28% 10.7g	38g per day for Men 19-50 years
Protein	2.2% 1.22g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	35.7% 0.46mg	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	0% 0μg	50% 200μg	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	61% 55mg	159% 143mg	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	0% 0mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.9% 39mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	4.94% 0.044mg	13.5% 0.12mg	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	2.1% 0.17mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	34.6% 0.8mg	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	3.97% 27.8mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	9.63% 144mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	14.3% 528g	8.76% 324g	3700g per day for Men 19-50 years

Unsweetened Ready-to-drink Coconut Water VS Cooked Chopped Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Unsweetened Ready-to-drink Coconut Water or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 100 calories of Unsweetened Ready-to-drink Coconut Water vs Cooked Chopped Frozen Broccoli:

• 100 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 2.6 times more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Unsweetened Ready-to-drink Coconut Water as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Unsweetened Ready-to-drink Coconut Water vs Cooked Chopped Frozen Broccoli:

• 100 calories of Unsweetened Ready-to-drink Coconut Water have 1.5 times more Manganese, 1.8 times more Potassium, 3.7 times more Sodium and 1.6 times more Water than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 3 times more Calcium, 2.7 times more Copper, 13.1 times more Iron, 1.4 times more Magnesium, 6.3 times more Phosphorus, more Selenium and 9 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• 100 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Unsweetened Ready-to-drink Coconut Water have 1.2 times more Carbohydrate and 4.1 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain more Omega 3, more Fiber and 9.1 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 100 calories.
• 100 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Fiber
• Both Unsweetened Ready-to-drink Coconut Water as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.