Comparing Nutrients in 300 calories BroccoliVS Coconut Water

Weight per 300 calories

Broccoli

882g

Coconut Water

1579g

Broccoli has 1.8 times more energy per 100g than Coconut Water. It has low energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Coconut Water?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Coconut Water

15%

76%

300 kcal ▼

Macro Nutrients

Broccolivs 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

3.26%3.16g

3.26 gvs3.16 g

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

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3.14%1g

Saturated Fat

8.7%2.78g

1 gvs2.78 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

0.19%0.032g

0.43 gvs0.032 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

45%58.6g

58.6 gvs58.6 g

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

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20.7%15g

Sugars

57%41.2g

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

15 gvs41.2 g

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

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8.28%6g

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]

6 gvsNA g

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

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%4.32g

Glucose

4.32 gvsNA g

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

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%0.88g

Sucrose

0.88 gvsNA g

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

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60.4%23g

Fiber

45.7%17.4g

23 gvs17.4 g

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

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44.4%25g

Protein

20.3%11.4g

25 gvs11.4 g

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

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Vitamins

Broccolivs 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

39.5%0.47mg

Thiamine

0.63 mgvs0.47 mg

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

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79.4%1.03mg

Vitamin B2

69.2%0.9mg

Riboflavin

1.03 mgvs0.9 mg

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

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35.2%5.64mg

Vitamin B3

7.9%1.26mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs1.26 mg

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

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101%5.06mg

Vitamin B5

13.6%0.68mg

Pantothenic acid

5.06 mgvs0.68 mg

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

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119%1.54mg

Vitamin B6

39%0.51mg

Pyridoxine

1.54 mgvs0.51 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

12%47.4μg

Folates and Folic Acid

556 μgvs47.4 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

42%38mg

Ascorbic acid

787 mgvs38 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 Coconut Water

41.5%415mg

Calcium

38%379mg

415 mgvs379 mg

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

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48%0.43mg

Copper

70%0.63mg

0.43 mgvs0.63 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

57.2%4.58mg

6.44 mgvs4.58 mg

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

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44%185mg

Magnesium

94%395mg

185 mgvs395 mg

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

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80.6%1.85mg

Manganese

97%2.24mg

1.85 mgvs2.24 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

45%316mg

582 mgvs316 mg

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

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82%2788mg

Potassium

116%3947mg

2788 mgvs3947 mg

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

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40%22μg

Selenium

28.7%15.8μg

22 μgvs15.8 μg

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

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19.4%291mg

Sodium

111%1658mg

291 mgvs1658 mg

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

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33%3.6mg

Zinc

14.4%1.58mg

3.6 mgvs1.58 mg

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

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21.3%788g

Water

40.5%1500g

788 gvs1500 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 Coconut Water:

Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B1, 4.5 times more Vitamin B3, 7.4 times more Vitamin B5, 3.1 times more Vitamin B6, 11.7 times more Vitamin B9, 20.8 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
Both Raw Broccoli and Coconut Water (liquid From Coconuts) have similar amounts of Vitamin B2 per 300 kcal.
Both Raw Broccoli as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Coconut Water:

Raw Broccoli has 1.4 times more Iron, 1.8 times more Phosphorus, 1.4 times more Selenium and 2.3 times more Zinc than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 1.5 times more Copper, 2.1 times more Magnesium, 1.4 times more Potassium, 5.7 times more Sodium and 1.9 times more Water than Raw Broccoli.
Both Raw Broccoli and Coconut Water (liquid From Coconuts) have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 2.8 times more Saturated Fat and 2.7 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Coconut Water (liquid From Coconuts) have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
Both Raw Broccoli as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliCoconut WaterVS Boiled BroccoliBroccoliVS HazelnutsCoconut WaterVS Hazelnuts

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Coconut Water

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Coconut Water?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: