Comparing Nutrients in 1 pound BroccoliVS Raw Coconut Cream

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Raw Coconut Cream

88%

1 lb ▼

Macro Nutrients

Broccolivs Raw Coconut Cream

5.3%154kcal

Energy

51.6%1497kcal

154 kcalvs1497 kcal

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

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1.73%1.68g

Fat

162%157g

1.68 gvs157 g

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

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1.6%0.52g

Saturated Fat

436%139g

0.52 gvs139 g

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

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18%0.29g

Omega 3

0%0g

0.29 gvs0 g

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

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1.3%0.22g

Omega 6

10%1.7g

0.22 gvs1.7 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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23%30g

Carbohydrate

23.2%30g

30 gvs30 g

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

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10.6%7.7g

Sugars

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

7.7 gvsNA g

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

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4.25%3.1g

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]

3.1 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

26.3%9.98g

11.8 gvs9.98 g

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

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23%12.8g

Protein

29.4%16.5g

12.8 gvs16.5 g

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

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Vitamins

Broccolivs Raw Coconut Cream

15.6%141μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

141 μgvs0 μg

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

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27%0.32mg

Vitamin B1

11.3%0.14mg

Thiamine

0.32 mgvs0.14 mg

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

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41%0.53mg

Vitamin B2

0%0mg

Riboflavin

0.53 mgvs0 mg

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

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18%2.9mg

Vitamin B3

25.2%4.04mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs4.04 mg

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

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52%2.6mg

Vitamin B5

23.7%1.2mg

Pantothenic acid

2.6 mgvs1.2 mg

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

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61%0.79mg

Vitamin B6

16.4%0.21mg

Pyridoxine

0.79 mgvs0.21 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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71.4%286μg

Vitamin B9

26%104μg

Folates and Folic Acid

286 μgvs104 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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450%405mg

Vitamin C

14%12.7mg

Ascorbic acid

405 mgvs12.7 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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23.6%3.54mg

Vitamin E

Tocopherols and Tocotrienols

3.54 mgvsNA mg

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

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384%461μg

Vitamin K

Phytomenadione or phylloquinone

461 μgvsNA μg

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

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Minerals

Broccolivs Raw Coconut Cream

21.3%213mg

Calcium

5%50mg

213 mgvs50 mg

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

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24.7%0.22mg

Copper

191%1.7mg

0.22 mgvs1.7 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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41.4%3.3mg

Iron

129%10.3mg

3.3 mgvs10.3 mg

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

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22.7%95mg

Magnesium

30.2%127mg

95 mgvs127 mg

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

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41.4%0.95mg

Manganese

257%5.9mg

0.95 mgvs5.9 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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42.8%299mg

Phosphorus

79%553mg

299 mgvs553 mg

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

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42%1433mg

Potassium

43.4%1474mg

1433 mgvs1474 mg

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

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20.6%11.3μg

Selenium

11.3 μgvsNA μg

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

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9.98%150mg

Sodium

1.2%18mg

150 mgvs18 mg

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

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17%1.86mg

Zinc

39.6%4.35mg

1.86 mgvs4.35 mg

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

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11%405g

Water

6.6%244g

405 gvs244 g

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

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Lets compare vitamin content per 1 pound of Broccoli vs Raw Coconut Cream:

Raw Broccoli has more Vitamin A, 2.4 times more Vitamin B1, more Vitamin B2, 2.2 times more Vitamin B5, 3.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 31.9 times more Vitamin C than Raw Coconut Cream.
While Raw Coconut Cream contains 1.4 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli as well as Raw Coconut Cream have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Raw Coconut Cream:

Raw Broccoli has 4.3 times more Calcium, 8.3 times more Sodium and 1.7 times more Water than Raw Coconut Cream.
While Raw Coconut Cream contains 7.7 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 6.2 times more Manganese, 1.8 times more Phosphorus and 2.3 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Raw Coconut Cream have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has more Omega 3 than Raw Coconut Cream.
While Raw Coconut Cream contains 9.7 times more Energy, 93.7 times more Fat, 269.8 times more Saturated Fat, 7.7 times more Omega 6 and 1.3 times more Protein than Raw Broccoli.
Both Raw Broccoli and Raw Coconut Cream have similar amounts of Carbohydrate and Fiber per 1 lb.
Both Raw Broccoli as well as Raw Coconut Cream have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliRaw Coconut CreamVS Boiled BroccoliBroccoliVS Canned Coconut Cream sweetenedRaw Coconut CreamVS Canned Coconut Cream sweetened

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Raw Coconut Cream

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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