Comparing Nutrients in 100 calories Coconut MilkVS Boiled Broccoli

Weight per 100 calories

Coconut Milk

43.5g

Boiled Broccoli

286g

Coconut Milk has 6.6 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Coconut Milkvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Nuts and Seeds rich in Energy

10.7%10.4g

Fat

1.2%1.17g

10.4 gvs1.17 g

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

Find Nuts and Seeds rich in Fat

28.7%9.2g

Saturated Fat

0.71%0.23g

9.2 gvs0.23 g

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

Find Nuts and Seeds rich in Saturated Fat

0%0g

Omega 3

21.3%0.34g

0 gvs0.34 g

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

Find Nuts and Seeds rich in Omega 3

0.67%0.11g

Omega 6

0.86%0.15g

0.11 gvs0.15 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

1.85%2.4g

Carbohydrate

15.8%20.5g

2.4 gvs20.5 g

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

Find Nuts and Seeds rich in Carbohydrate

2%1.45g

Sugars

5.48%3.97g

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

1.45 gvs3.97 g

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

Find Nuts and Seeds rich in Sugars

Fructose

2.9%2.1g

≤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 gvs2.1 g

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

Find Nuts and Seeds rich in Fructose

Glucose

%1.4g

NA gvs1.4 g

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

Find Nuts and Seeds rich in Glucose

Sucrose

%0.23g

NA gvs0.23 g

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

Find Nuts and Seeds rich in Sucrose

2.5%0.96g

Fiber

25%9.43g

0.96 gvs9.43 g

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

Find Nuts and Seeds rich in Fiber

1.78%1g

Protein

12%6.8g

1 gvs6.8 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Coconut Milkvs Boiled Broccoli

0%0μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

0 μgvs220 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

0.94%0.011mg

Vitamin B1

15%0.18mg

Thiamine

0.011 mgvs0.18 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

0%0mg

Vitamin B2

27%0.35mg

Riboflavin

0 mgvs0.35 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

2.07%0.33mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs1.58 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1.6%0.08mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.08 mgvs1.76 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

1.1%0.014mg

Vitamin B6

44%0.57mg

Pyridoxine

0.014 mgvs0.57 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

1.74%6.96μg

Vitamin B9

77%309μg

Folates and Folic Acid

6.96 μgvs309 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.35%1.2mg

Vitamin C

206%185mg

Ascorbic acid

1.2 mgvs185 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

0.43%0.065mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.065 mgvs4.14 mg

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

Find Nuts and Seeds rich in Vitamin E

0.036%0.043μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

0.043 μgvs403 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Coconut Milkvs Boiled Broccoli

0.7%6.96mg

Calcium

11.4%114mg

6.96 mgvs114 mg

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

Find Nuts and Seeds rich in Calcium

13%0.12mg

Copper

19.4%0.17mg

0.12 mgvs0.17 mg

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

Find Nuts and Seeds rich in Copper

Fluoride

0.29%11.4μg

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

NA μgvs11.4 μg

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

Find Nuts and Seeds rich in Fluoride

8.9%0.71mg

Iron

24%1.9mg

0.71 mgvs1.9 mg

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

Find Nuts and Seeds rich in Iron

3.83%16mg

Magnesium

14.3%60mg

16 mgvs60 mg

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

Find Nuts and Seeds rich in Magnesium

17.3%0.4mg

Manganese

24%0.55mg

0.4 mgvs0.55 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

6.2%43.5mg

Phosphorus

27.3%191mg

43.5 mgvs191 mg

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

Find Nuts and Seeds rich in Phosphorus

3.36%114mg

Potassium

24.6%837mg

114 mgvs837 mg

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

Find Nuts and Seeds rich in Potassium

4.9%2.7μg

Selenium

8.3%4.57μg

2.7 μgvs4.57 μg

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

Find Nuts and Seeds rich in Selenium

0.43%6.52mg

Sodium

7.8%117mg

6.52 mgvs117 mg

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

Find Nuts and Seeds rich in Sodium

2.65%0.29mg

Zinc

11.7%1.3mg

0.29 mgvs1.3 mg

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

Find Nuts and Seeds rich in Zinc

0.79%29.4g

Water

6.9%255g

29.4 gvs255 g

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

Find Nuts and Seeds rich in Water

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

Boiled and Drained Broccoli contains more Vitamin A, 15.9 times more Vitamin B1, more Vitamin B2, 4.8 times more Vitamin B3, 22.1 times more Vitamin B5, 39.8 times more Vitamin B6, 44.4 times more Vitamin B9, 152.3 times more Vitamin C, 63.5 times more Vitamin E and 9272.3 times more Vitamin K than Raw Coconut Milk.
Both Raw Coconut Milk as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Broccoli contains 16.4 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 3.7 times more Magnesium, 1.4 times more Manganese, 4.4 times more Phosphorus, 7.3 times more Potassium, 1.7 times more Selenium, 18 times more Sodium, 4.4 times more Zinc and 8.7 times more Water than Raw Coconut Milk.

Comparison of macro-nutrients per 100 calories:

Raw Coconut Milk has 8.8 times more Fat and 40.7 times more Saturated Fat than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Omega 3, 8.5 times more Carbohydrate, 2.7 times more Sugars, 9.9 times more Fiber and 6.8 times more Protein than Raw Coconut Milk.
Both Raw Coconut Milk and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
Both Raw Coconut Milk as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Coconut MilkVS Canned Coconut MilkBoiled BroccoliVS Canned Coconut MilkCoconut MilkVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Coconut MilkVS Boiled Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: