Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Sweetened Coconut Flakes

Weight per 300 calories

Frozen Chopped Broccoli

1154g

Sweetened Coconut Flakes

65.8g

Packaged Sweetened Coconut Meat Flakes have 17.5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Sweetened Coconut Flakes?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Sweetened Coconut Flakes

53%

44%

300 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Sweetened Coconut Flakes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.45%3.35g

Fat

19%18.4g

3.35 gvs18.4 g

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

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1.6%0.51g

Saturated Fat

54.3%17.4g

0.51 gvs17.4 g

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

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75.7%1.2g

Omega 3

0%0g

1.2 gvs0 g

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

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2.1%0.36g

Omega 6

0.86%0.15g

0.36 gvs0.15 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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42.4%55g

Carbohydrate

26.2%34g

55 gvs34 g

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

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21.5%15.6g

Sugars

33.3%24g

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

15.6 gvs24 g

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

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13.2%9.58g

Fructose

0.009%0.007g

≤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]

9.58 gvs0.007 g

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

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%8.65g

Glucose

%0.35g

8.65 gvs0.35 g

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

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Sucrose

%24g

NA gvs24 g

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

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91%34.6g

Fiber

17%6.5g

34.6 gvs6.5 g

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

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58%32.4g

Protein

3.68%2.06g

32.4 gvs2.06 g

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

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Vitamins

Frozen Chopped Broccolivs Sweetened Coconut Flakes

66.7%600μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

600 μgvs0 μg

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

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51%0.61mg

Vitamin B1

0.82%0.01mg

Thiamine

0.61 mgvs0.01 mg

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

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85.2%1.1mg

Vitamin B2

0.76%0.01mg

Riboflavin

1.1 mgvs0.01 mg

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

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34%5.42mg

Vitamin B3

2.87%0.46mg

Niacin, nicotinic acid, niacinamide

5.42 mgvs0.46 mg

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

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64.4%3.2mg

Vitamin B5

1.84%0.092mg

Pantothenic acid

3.2 mgvs0.092 mg

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

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115%1.5mg

Vitamin B6

1.5%0.02mg

Pyridoxine

1.5 mgvs0.02 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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193%773μg

Vitamin B9

0.49%1.97μg

Folates and Folic Acid

773 μgvs1.97 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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723%651mg

Vitamin C

0%0mg

Ascorbic acid

651 mgvs0 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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94%14mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

14 mgvs0 mg

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

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780%936μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

936 μgvs0 μg

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

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Minerals

Frozen Chopped Broccolivs Sweetened Coconut Flakes

64.6%646mg

Calcium

0.72%7.24mg

646 mgvs7.24 mg

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

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48.7%0.44mg

Copper

21.6%0.19mg

0.44 mgvs0.19 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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117%9.35mg

Iron

12.4%0.99mg

9.35 mgvs0.99 mg

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

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49.5%208mg

Magnesium

8%33.6mg

208 mgvs33.6 mg

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

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147%3.4mg

Manganese

27.4%0.63mg

3.4 mgvs0.63 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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82.4%577mg

Phosphorus

9.4%65.8mg

577 mgvs65.8 mg

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

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72%2446mg

Potassium

7%238mg

2446 mgvs238 mg

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

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58.7%32.3μg

Selenium

19.3%10.6μg

32.3 μgvs10.6 μg

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

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18.5%277mg

Sodium

12.5%188mg

277 mgvs188 mg

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

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50.3%5.54mg

Zinc

4.25%0.47mg

5.54 mgvs0.47 mg

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

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28.5%1055g

Water

0.27%10g

1055 gvs10 g

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

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Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Sweetened Coconut Flakes:

Frozen Chopped Broccoli, Unprepared has more Vitamin A, 62 times more Vitamin B1, 112.2 times more Vitamin B2, 11.8 times more Vitamin B3, 35 times more Vitamin B5, 76 times more Vitamin B6, 391.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
Both Frozen Chopped Broccoli, Unprepared as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Sweetened Coconut Flakes:

Frozen Chopped Broccoli, Unprepared has 89.3 times more Calcium, 2.3 times more Copper, 9.4 times more Iron, 6.2 times more Magnesium, 5.4 times more Manganese, 8.8 times more Phosphorus, 10.3 times more Potassium, 3.1 times more Selenium, 1.5 times more Sodium, 11.9 times more Zinc and 103.8 times more Water than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 300 calories:

Frozen Chopped Broccoli, Unprepared has more Omega 3, 1.6 times more Carbohydrate, 1455.7 times more Fructose, 5.3 times more Fiber and 15.7 times more Protein than Packaged Sweetened Coconut Meat Flakes.
While Packaged Sweetened Coconut Meat Flakes contain 5.5 times more Fat, 34.2 times more Saturated Fat and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Packaged Sweetened Coconut Meat Flakes have similar amounts of Energy per 300 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliSweetened Coconut FlakesVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Canned Flaked Sweetened Dried Coconut MeatSweetened Coconut FlakesVS Canned Flaked Sweetened Dried Coconut Meat

Compare Foods

Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Sweetened Coconut Flakes

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Sweetened Coconut Flakes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: