Comparing Nutrients in 100 calories Canned Coconut MilkVS Broccoli

Weight per 100 calories

Canned Coconut Milk

50.8g

Broccoli

294g

Canned Coconut Milk has 5.8 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Canned Coconut Milk or Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Coconut Milk

91%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Canned Coconut Milkvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11%11g

Fat

1.12%1.1g

11 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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30%9.6g

Saturated Fat

1.05%0.34g

9.6 gvs0.34 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

11.6%0.19g

NA gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.7%0.12g

Omega 6

0.85%0.14g

0.12 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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1.1%1.43g

Carbohydrate

15%19.5g

1.43 gvs19.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.76%2g

≤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]

NA gvs2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.44g

NA gvs1.44 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.29g

NA gvs0.29 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

20%7.65g

NA gvs7.65 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.83%1.03g

Protein

15%8.3g

1.03 gvs8.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Coconut Milkvs Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.93%0.011mg

Vitamin B1

17.4%0.21mg

Thiamine

0.011 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg

Vitamin B2

26.5%0.34mg

Riboflavin

0 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.02%0.32mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.32 mgvs1.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.55%0.078mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.078 mgvs1.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.1%0.014mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.014 mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.78%7.1μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

7.1 μgvs185 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.56%0.51mg

Vitamin C

292%262mg

Ascorbic acid

0.51 mgvs262 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

NA mgvs2.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

249%299μg

Phytomenadione or phylloquinone

NA μgvs299 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Coconut Milkvs Broccoli

0.91%9.14mg

Calcium

14%138mg

9.14 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12.6%0.11mg

Copper

16%0.14mg

0.11 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21%1.68mg

Iron

27%2.15mg

1.68 mgvs2.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.56%23.4mg

Magnesium

14.7%61.8mg

23.4 mgvs61.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17%0.39mg

Manganese

27%0.62mg

0.39 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.96%48.7mg

Phosphorus

27.7%194mg

48.7 mgvs194 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.3%112mg

Potassium

27.3%929mg

112 mgvs929 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

13.4%7.35μg

NA μgvs7.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.44%6.6mg

Sodium

6.47%97mg

6.6 mgvs97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.6%0.28mg

Zinc

11%1.2mg

0.28 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1%37g

Water

7.1%263g

37 gvs263 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Coconut Milk vs Broccoli:

Raw Broccoli contains more Vitamin A, 18.7 times more Vitamin B1, more Vitamin B2, 5.8 times more Vitamin B3, 21.7 times more Vitamin B5, 36.2 times more Vitamin B6, 26.1 times more Vitamin B9 and 516.8 times more Vitamin C than Canned Coconut Milk.
Both Canned Coconut Milk as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Coconut Milk vs Broccoli:

Raw Broccoli contains 15.1 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 4 times more Phosphorus, 8.3 times more Potassium, 14.7 times more Sodium, 4.2 times more Zinc and 7.1 times more Water than Canned Coconut Milk.

Comparison of macro-nutrients per 100 calories:

Canned Coconut Milk has 9.9 times more Fat and 28.6 times more Saturated Fat than Raw Broccoli.
While Raw Broccoli contains 13.7 times more Carbohydrate and 8.1 times more Protein than Canned Coconut Milk.
Both Canned Coconut Milk and Raw Broccoli have similar amounts of Energy per 100 kcal.
Both Canned Coconut Milk as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Coconut MilkVS Coconut WaterBroccoliVS Coconut WaterCanned Coconut MilkVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Canned Coconut MilkVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Coconut Milk or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: