Comparing Nutrients in 100 calories Coconut WaterVS Frozen Chopped Broccoli

Weight per 100 calories

Coconut Water

526g

Frozen Chopped Broccoli

385g

Frozen Chopped Broccoli, Unprepared has 1.4 times more energy per unit of mass than Coconut Water (liquid From Coconuts), which is very low in comparison to other foods. Coconut Water having very low energy density.

Which food has more nutrients per 100 calories - Coconut Water or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Coconut Water

15%

76%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Coconut Watervs Frozen Chopped 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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1.1%1.05g

Fat

1.15%1.1g

1.05 gvs1.1 g

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

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2.9%0.93g

Saturated Fat

0.53%0.17g

0.93 gvs0.17 g

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

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0%0g

Omega 3

25.2%0.4g

0 gvs0.4 g

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

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0.062%0.011g

Omega 6

0.7%0.12g

0.011 gvs0.12 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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15%19.5g

Carbohydrate

14%18.4g

19.5 gvs18.4 g

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

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19%13.7g

Sugars

7.16%5.2g

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

13.7 gvs5.2 g

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

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Fructose

4.4%3.2g

≤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 gvs3.2 g

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

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Glucose

%2.9g

NA gvs2.9 g

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

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Sucrose

NA gvsNA g

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

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15.2%5.8g

Fiber

30.4%11.5g

5.8 gvs11.5 g

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

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6.77%3.8g

Protein

19.3%11g

3.8 gvs11 g

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

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Vitamins

Coconut Watervs Frozen Chopped Broccoli

0%0μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

0 μgvs200 μg

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

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13%0.16mg

Vitamin B1

17%0.2mg

Thiamine

0.16 mgvs0.2 mg

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

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23%0.3mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.3 mgvs0.37 mg

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

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2.63%0.42mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.42 mgvs1.8 mg

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

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4.53%0.23mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.23 mgvs1.07 mg

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

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13%0.17mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.17 mgvs0.5 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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3.95%15.8μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

15.8 μgvs258 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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14%12.6mg

Vitamin C

241%217mg

Ascorbic acid

12.6 mgvs217 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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0%0mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

0 mgvs4.7 mg

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

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0%0μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

0 μgvs312 μg

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

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Minerals

Coconut Watervs Frozen Chopped Broccoli

12.6%126mg

Calcium

21.5%215mg

126 mgvs215 mg

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

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23.4%0.21mg

Copper

16.2%0.15mg

0.21 mgvs0.15 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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19%1.53mg

Iron

39%3.1mg

1.53 mgvs3.1 mg

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

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31.3%132mg

Magnesium

16.5%69.2mg

132 mgvs69.2 mg

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

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32.5%0.75mg

Manganese

49%1.13mg

0.75 mgvs1.13 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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15%105mg

Phosphorus

27.5%192mg

105 mgvs192 mg

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

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38.7%1316mg

Potassium

24%815mg

1316 mgvs815 mg

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

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9.57%5.26μg

Selenium

19.6%10.8μg

5.26 μgvs10.8 μg

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

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37%553mg

Sodium

6.15%92mg

553 mgvs92 mg

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

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4.8%0.53mg

Zinc

16.8%1.85mg

0.53 mgvs1.85 mg

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

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13.5%500g

Water

9.5%352g

500 gvs352 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 Coconut Water vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.3 times more Vitamin B1, 4.3 times more Vitamin B3, 4.7 times more Vitamin B5, 3 times more Vitamin B6, 16.3 times more Vitamin B9, 17.2 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 100 kcal.
Both Coconut Water (liquid From Coconuts) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Coconut Water vs Frozen Chopped Broccoli:

Coconut Water (liquid From Coconuts) have 1.4 times more Copper, 1.9 times more Magnesium, 1.6 times more Potassium, 6 times more Sodium and 1.4 times more Water than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Calcium, 2 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 2 times more Selenium and 3.5 times more Zinc than Coconut Water (liquid From Coconuts).

Comparison of macro-nutrients per 100 calories:

Coconut Water (liquid From Coconuts) have 5.5 times more Saturated Fat and 2.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 2 times more Fiber and 2.9 times more Protein than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
Both Coconut Water (liquid From Coconuts) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Coconut WaterVS HazelnutsFrozen Chopped BroccoliVS HazelnutsCoconut WaterVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Coconut WaterVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Coconut Water or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: