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Comparing Nutrients in 14 ounces Coconut MilkVS Broccoli

Macros Ratio

Protein Fat Carbs

Coconut Milk
4%
87%
9%
Broccoli
27%
8%
65%
14 oz ▼

Macro Nutrients

31.5%913kcal
Energy
4.65%135kcal
913 kcalvs135 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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98%95g
Fat
1.5%1.47g
95 gvs1.47 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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262%84g
Saturated Fat
1.4%0.45g
84 gvs0.45 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
15.6%0.25g
0 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.1%1.04g
Omega 6
1.14%0.19g
1.04 gvs0.19 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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17%22g
Carbohydrate
20.3%26.4g
22 gvs26.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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18.3%13.3g
Sugars
9.3%6.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
13.3 gvs6.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
3.72%2.7g
≤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 gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.94g
NA gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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23%8.73g
Fiber
27%10.3g
8.73 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.2%9.1g
Protein
20%11g
9.1 gvs11 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

0%0μg
Vitamin A
13.7%123μg
RAE, retinol activity equivalents
0 μgvs123 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.6%0.1mg
Vitamin B1
23.5%0.28mg
Thiamine
0.1 mgvs0.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg
Vitamin B2
35.7%0.46mg
Riboflavin
0 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19%3mg
Vitamin B3
16%2.54mg
Niacin, nicotinic acid, niacinamide
3 mgvs2.54 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
14.5%0.73mg
Vitamin B5
45.5%2.27mg
Pantothenic acid
0.73 mgvs2.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10%0.13mg
Vitamin B6
53.4%0.69mg
Pyridoxine
0.13 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%63.5μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
63.5 μgvs250 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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12.3%11mg
Vitamin C
393%354mg
Ascorbic acid
11 mgvs354 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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3.97%0.6mg
Vitamin E
20.6%3.1mg
Tocopherols and Tocotrienols
0.6 mgvs3.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.33%0.4μg
Vitamin K
336%403μg
Phytomenadione or phylloquinone
0.4 μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.35%63.5mg
Calcium
18.7%187mg
63.5 mgvs187 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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117%1.06mg
Copper
21.6%0.19mg
1.06 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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81.4%6.5mg
Iron
36.2%2.9mg
6.5 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35%147mg
Magnesium
20%83.3mg
147 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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158%3.64mg
Manganese
36.2%0.83mg
3.64 mgvs0.83 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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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56.7%397mg
Phosphorus
37.4%262mg
397 mgvs262 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.7%1044mg
Potassium
37%1254mg
1044 mgvs1254 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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44.7%24.6μg
Selenium
18%9.92μg
24.6 μgvs9.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.97%59.5mg
Sodium
8.73%131mg
59.5 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24%2.66mg
Zinc
14.8%1.63mg
2.66 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.25%268g
Water
9.58%354g
268 gvs354 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 Coconut Milk vs Broccoli:
Comparing minerals per 14 ounces for Coconut Milk vs Broccoli:
Comparison of macro-nutrients per 14 ounces:



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