Comparing Nutrients in 14 ounces Frozen Chopped BroccoliVS Raw Coconut Cream

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Raw Coconut Cream

88%

14 oz ▼

Macro Nutrients

Frozen Chopped Broccolivs Raw Coconut Cream

3.56%103kcal

Energy

45%1310kcal

103 kcalvs1310 kcal

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

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1.2%1.15g

Fat

142%138g

1.15 gvs138 g

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

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0.55%0.17g

Saturated Fat

381%122g

0.17 gvs122 g

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

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26%0.42g

Omega 3

0%0g

0.42 gvs0 g

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

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0.72%0.12g

Omega 6

8.85%1.5g

0.12 gvs1.5 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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14.6%19g

Carbohydrate

20.3%26.4g

19 gvs26.4 g

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

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7.4%5.36g

Sugars

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

5.36 gvsNA g

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

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4.54%3.3g

Fructose

≤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]

3.3 gvsNA g

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

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%2.98g

Glucose

2.98 gvsNA 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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31.3%12g

Fiber

23%8.73g

12 gvs8.73 g

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

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20%11g

Protein

25.7%14.4g

11 gvs14.4 g

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

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Vitamins

Frozen Chopped Broccolivs Raw Coconut Cream

23%206μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

206 μgvs0 μg

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

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17.5%0.21mg

Vitamin B1

9.92%0.12mg

Thiamine

0.21 mgvs0.12 mg

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

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29.3%0.38mg

Vitamin B2

0%0mg

Riboflavin

0.38 mgvs0 mg

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

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11.7%1.87mg

Vitamin B3

22%3.53mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs3.53 mg

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

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22%1.1mg

Vitamin B5

20.7%1.04mg

Pantothenic acid

1.1 mgvs1.04 mg

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

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39.7%0.52mg

Vitamin B6

14.3%0.19mg

Pyridoxine

0.52 mgvs0.19 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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66.5%266μg

Vitamin B9

23%91μg

Folates and Folic Acid

266 μgvs91 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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249%224mg

Vitamin C

12.3%11mg

Ascorbic acid

224 mgvs11 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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32.3%4.84mg

Vitamin E

Tocopherols and Tocotrienols

4.84 mgvsNA mg

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

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268%322μg

Vitamin K

Phytomenadione or phylloquinone

322 μgvsNA μg

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

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Minerals

Frozen Chopped Broccolivs Raw Coconut Cream

22.2%222mg

Calcium

4.37%43.7mg

222 mgvs43.7 mg

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

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16.8%0.15mg

Copper

167%1.5mg

0.15 mgvs1.5 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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40%3.2mg

Iron

113%9.05mg

3.2 mgvs9.05 mg

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

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17%71.4mg

Magnesium

26.5%111mg

71.4 mgvs111 mg

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

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50.7%1.17mg

Manganese

225%5.18mg

1.17 mgvs5.18 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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28.3%198mg

Phosphorus

69%484mg

198 mgvs484 mg

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

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24.7%841mg

Potassium

38%1290mg

841 mgvs1290 mg

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

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20.2%11μg

Selenium

11 μgvsNA μg

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

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6.35%95mg

Sodium

1.06%16mg

95 mgvs16 mg

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

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17.3%1.9mg

Zinc

34.6%3.8mg

1.9 mgvs3.8 mg

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

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9.8%363g

Water

5.8%214g

363 gvs214 g

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

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Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Raw Coconut Cream:

Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.8 times more Vitamin B1, more Vitamin B2, 2.8 times more Vitamin B6, 2.9 times more Vitamin B9 and 20.1 times more Vitamin C than Raw Coconut Cream.
While Raw Coconut Cream contains 1.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Raw Coconut Cream have similar amounts of Vitamin B5 per 14 oz.
Both Frozen Chopped Broccoli, Unprepared as well as Raw Coconut Cream have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Raw Coconut Cream:

Frozen Chopped Broccoli, Unprepared has 5.1 times more Calcium, 6 times more Sodium and 1.7 times more Water than Raw Coconut Cream.
While Raw Coconut Cream contains 9.9 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 4.4 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

Frozen Chopped Broccoli, Unprepared has more Omega 3 and 1.4 times more Fiber than Raw Coconut Cream.
While Raw Coconut Cream contains 12.7 times more Energy, 119.6 times more Fat, 698.9 times more Saturated Fat, 12.2 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared as well as Raw Coconut Cream have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliRaw Coconut CreamVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Canned Coconut Cream sweetenedRaw Coconut CreamVS Canned Coconut Cream sweetened

Compare Foods

Comparing Nutrients in 14 ounces Frozen Chopped BroccoliVS Raw Coconut Cream

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: