Comparing Nutrients in 100 grams Canned Coconut Cream sweetened VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Coconut Cream sweetened	Broccoli	Recommended Dietary Allowance
Energy	12.3% 357kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	48.4% 15.5g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.2g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	71% 51.5g	2.34% 1.7g	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	0% 0g	0.94% 0.68g	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	% 0g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 51.5g	% 0.1g	g per day for Men 19-50 years
Fiber	0.53% 0.2g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	2.1% 1.17g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.23% 0.029mg	13.5% 0.18mg	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	3.5% 14μg	15.8% 63μg	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	0% 0mg	99% 89.2mg	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	0.87% 0.13mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Broccoli	Recommended Dietary Allowance
Calcium	0.4% 4mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	5.44% 0.049mg	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	1.63% 0.13mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.82mg	9.13% 0.21mg	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	3.14% 22mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.78% 29g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Coconut Cream sweetened vs Broccoli:

• Raw Broccoli contains more Vitamin A, 3.2 times more Vitamin B1, 2.9 times more Vitamin B2, 16.8 times more Vitamin B3, 3.5 times more Vitamin B5, 6 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 1016 times more Vitamin K than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Coconut Cream sweetened vs Broccoli:

• Canned Coconut Cream sweetened has 4.8 times more Copper, 3.9 times more Manganese, 2.2 times more Selenium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 11.8 times more Calcium, 5.6 times more Iron, 3 times more Phosphorus, 3.1 times more Potassium and 3.1 times more Water than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Raw Broccoli have similar amounts of Magnesium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Coconut Cream sweetened has 10.5 times more Energy, 44.1 times more Fat, 135.7 times more Saturated Fat, 8 times more Carbohydrate and 30.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 13 times more Fiber and 2.4 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.