Comparing Nutrients in 1 pound Raw Coconut CreamVS Broccoli

Macros Ratio

Protein Fat Carbs

Raw Coconut Cream

88%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Raw Coconut Creamvs Broccoli

51.6%1497kcal

Energy

5.3%154kcal

1497 kcalvs154 kcal

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

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162%157g

Fat

1.73%1.68g

157 gvs1.68 g

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

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436%139g

Saturated Fat

1.6%0.52g

139 gvs0.52 g

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

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0%0g

Omega 3

18%0.29g

0 gvs0.29 g

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

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10%1.7g

Omega 6

1.3%0.22g

1.7 gvs0.22 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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23.2%30g

Carbohydrate

23%30g

30 gvs30 g

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

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Sugars

10.6%7.7g

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

NA gvs7.7 g

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

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Fructose

4.25%3.1g

≤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 gvs3.1 g

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

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Glucose

%2.22g

NA gvs2.22 g

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

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Sucrose

%0.45g

NA gvs0.45 g

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

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26.3%9.98g

Fiber

31%11.8g

9.98 gvs11.8 g

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

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29.4%16.5g

Protein

23%12.8g

16.5 gvs12.8 g

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

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Vitamins

Raw Coconut Creamvs Broccoli

0%0μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

0 μgvs141 μg

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

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11.3%0.14mg

Vitamin B1

27%0.32mg

Thiamine

0.14 mgvs0.32 mg

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

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0%0mg

Vitamin B2

41%0.53mg

Riboflavin

0 mgvs0.53 mg

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

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25.2%4.04mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

4.04 mgvs2.9 mg

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

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23.7%1.2mg

Vitamin B5

52%2.6mg

Pantothenic acid

1.2 mgvs2.6 mg

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

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16.4%0.21mg

Vitamin B6

61%0.79mg

Pyridoxine

0.21 mgvs0.79 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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26%104μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

104 μgvs286 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%12.7mg

Vitamin C

450%405mg

Ascorbic acid

12.7 mgvs405 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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Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

NA mgvs3.54 mg

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

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Vitamin K

384%461μg

Phytomenadione or phylloquinone

NA μgvs461 μg

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

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Minerals

Raw Coconut Creamvs Broccoli

5%50mg

Calcium

21.3%213mg

50 mgvs213 mg

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

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191%1.7mg

Copper

24.7%0.22mg

1.7 mgvs0.22 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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129%10.3mg

Iron

41.4%3.3mg

10.3 mgvs3.3 mg

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

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30.2%127mg

Magnesium

22.7%95mg

127 mgvs95 mg

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

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257%5.9mg

Manganese

41.4%0.95mg

5.9 mgvs0.95 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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79%553mg

Phosphorus

42.8%299mg

553 mgvs299 mg

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

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43.4%1474mg

Potassium

42%1433mg

1474 mgvs1433 mg

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

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Selenium

20.6%11.3μg

NA μgvs11.3 μg

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

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1.2%18mg

Sodium

9.98%150mg

18 mgvs150 mg

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

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39.6%4.35mg

Zinc

17%1.86mg

4.35 mgvs1.86 mg

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

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6.6%244g

Water

11%405g

244 gvs405 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 Raw Coconut Cream vs Broccoli:

Raw Coconut Cream has 1.4 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 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.
Both Raw Coconut Cream as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

Raw Coconut Cream has 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.
While Raw Broccoli contains 4.3 times more Calcium, 8.3 times more Sodium and 1.7 times more Water than Raw Coconut Cream.
Both Raw Coconut Cream and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Coconut Cream has 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.
While Raw Broccoli contains more Omega 3 than Raw Coconut Cream.
Both Raw Coconut Cream and Raw Broccoli have similar amounts of Carbohydrate and Fiber per 1 lb.
Both Raw Coconut Cream as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Raw Coconut CreamVS Canned Coconut Cream sweetenedBroccoliVS Canned Coconut Cream sweetenedRaw Coconut CreamVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 pound Raw Coconut CreamVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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