Comparing Nutrients in 300 calories BroccoliVS Unsweetened Ready-to-drink Coconut Water

Weight per 300 calories

Broccoli

882g

Unsweetened Ready-to-drink Coconut Water

1667g

Broccoli has 1.9 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has low energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Unsweetened Ready-to-drink Coconut Water

95%

300 kcal ▼

Macro Nutrients

Broccolivs Unsweetened Ready-to-drink Coconut Water

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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3.37%3.26g

Fat

0%0g

3.26 gvs0 g

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

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3.14%1g

Saturated Fat

0%0g

1 gvs0 g

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

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34.7%0.56g

Omega 3

0%0g

0.56 gvs0 g

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

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2.54%0.43g

Omega 6

0%0g

0.43 gvs0 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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45%58.6g

Carbohydrate

54.4%70.7g

58.6 gvs70.7 g

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

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20.7%15g

Sugars

90%65.3g

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

15 gvs65.3 g

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

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8.28%6g

Fructose

49%35.7g

≤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]

6 gvs35.7 g

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

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%4.32g

Glucose

%13.7g

4.32 gvs13.7 g

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

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%0.88g

Sucrose

%16g

0.88 gvs16 g

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

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60.4%23g

Fiber

0%0g

23 gvs0 g

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

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44.4%25g

Protein

6.55%3.67g

25 gvs3.67 g

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

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Vitamins

Broccolivs Unsweetened Ready-to-drink Coconut Water

30.4%274μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

274 μgvs0 μg

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

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52.2%0.63mg

Vitamin B1

41.7%0.5mg

Thiamine

0.63 mgvs0.5 mg

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

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79.4%1.03mg

Vitamin B2

0%0mg

Riboflavin

1.03 mgvs0 mg

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

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35.2%5.64mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs0 mg

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

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101%5.06mg

Vitamin B5

Pantothenic acid

5.06 mgvsNA mg

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

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119%1.54mg

Vitamin B6

0%0mg

Pyridoxine

1.54 mgvs0 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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139%556μg

Vitamin B9

0%0μg

Folates and Folic Acid

556 μgvs0 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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875%787mg

Vitamin C

183%165mg

Ascorbic acid

787 mgvs165 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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46%6.9mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

6.9 mgvs0 mg

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

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747%896μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

896 μgvs0 μg

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

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Minerals

Broccolivs Unsweetened Ready-to-drink Coconut Water

41.5%415mg

Calcium

11.7%117mg

415 mgvs117 mg

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

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48%0.43mg

Copper

15%0.13mg

0.43 mgvs0.13 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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80.5%6.44mg

Iron

6.25%0.5mg

6.44 mgvs0.5 mg

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

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44%185mg

Magnesium

24%100mg

185 mgvs100 mg

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

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80.6%1.85mg

Manganese

160%3.7mg

1.85 mgvs3.7 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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83%582mg

Phosphorus

12%83.3mg

582 mgvs83.3 mg

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

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82%2788mg

Potassium

81%2750mg

2788 mgvs2750 mg

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

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40%22μg

Selenium

0%0μg

22 μgvs0 μg

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

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19.4%291mg

Sodium

29%433mg

291 mgvs433 mg

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

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33%3.6mg

Zinc

3.03%0.33mg

3.6 mgvs0.33 mg

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

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21.3%788g

Water

43%1584g

788 gvs1584 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 Broccoli vs Unsweetened Ready-to-drink Coconut Water:

Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 4.8 times more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
Both Raw Broccoli as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Unsweetened Ready-to-drink Coconut Water:

Raw Broccoli has 3.6 times more Calcium, 3.2 times more Copper, 12.9 times more Iron, 1.9 times more Magnesium, 7 times more Phosphorus, more Selenium and 10.9 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
While Unsweetened Ready-to-drink Coconut Water contains 2 times more Manganese, 1.5 times more Sodium and 2 times more Water than Raw Broccoli.
Both Raw Broccoli and Unsweetened Ready-to-drink Coconut Water have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has more Fat, more Saturated Fat, more Omega 3, more Fiber and 6.8 times more Protein than Unsweetened Ready-to-drink Coconut Water.
While Unsweetened Ready-to-drink Coconut Water contains 4.4 times more Sugars and 5.9 times more Fructose than Raw Broccoli.
Both Raw Broccoli and Unsweetened Ready-to-drink Coconut Water have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Broccoli as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliUnsweetened Ready-to-drink Coconut WaterVS Boiled BroccoliBroccoliVS Shelf Stable Unsweetened Almond MilkUnsweetened Ready-to-drink Coconut WaterVS Shelf Stable Unsweetened Almond Milk

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Unsweetened Ready-to-drink Coconut Water

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: