Comparing Nutrients in 500 calories Boiled BroccoliVS Sweetened Coconut Flakes

Weight per 500 calories

Boiled Broccoli

1429g

Sweetened Coconut Flakes

110g

Packaged Sweetened Coconut Meat Flakes have 13 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Sweetened Coconut Flakes?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Sweetened Coconut Flakes

53%

44%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Sweetened Coconut Flakes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.04%5.86g

Fat

31.6%30.7g

5.86 gvs30.7 g

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

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3.53%1.13g

Saturated Fat

90%29g

1.13 gvs29 g

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

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106%1.7g

Omega 3

0%0g

1.7 gvs0 g

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

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4.3%0.73g

Omega 6

1.43%0.24g

0.73 gvs0.24 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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79%103g

Carbohydrate

43.7%57g

103 gvs57 g

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

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27.4%20g

Sugars

55.6%40.3g

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

20 gvs40.3 g

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

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14.6%10.6g

Fructose

0.015%0.011g

≤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]

10.6 gvs0.011 g

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

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%7g

Glucose

%0.58g

7 gvs0.58 g

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

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%1.14g

Sucrose

%39.7g

1.14 gvs39.7 g

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

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124%47g

Fiber

28.6%11g

47 gvs11 g

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

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60.7%34g

Protein

6.13%3.43g

34 gvs3.43 g

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

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Vitamins

Boiled Broccolivs Sweetened Coconut Flakes

122%1100μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1100 μgvs0 μg

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

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75%0.9mg

Vitamin B1

1.37%0.016mg

Thiamine

0.9 mgvs0.016 mg

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

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135%1.76mg

Vitamin B2

1.27%0.016mg

Riboflavin

1.76 mgvs0.016 mg

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

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49.4%7.9mg

Vitamin B3

4.78%0.76mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs0.76 mg

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

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176%8.8mg

Vitamin B5

3.07%0.15mg

Pantothenic acid

8.8 mgvs0.15 mg

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

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220%2.86mg

Vitamin B6

2.53%0.033mg

Pyridoxine

2.86 mgvs0.033 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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386%1543μg

Vitamin B9

0.82%3.3μg

Folates and Folic Acid

1543 μgvs3.3 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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1030%927mg

Vitamin C

0%0mg

Ascorbic acid

927 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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138%20.7mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

20.7 mgvs0 mg

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

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1680%2016μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2016 μgvs0 μg

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

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Minerals

Boiled Broccolivs Sweetened Coconut Flakes

57%571mg

Calcium

1.2%12mg

571 mgvs12 mg

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

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97%0.87mg

Copper

36%0.32mg

0.87 mgvs0.32 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.43%57μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

57 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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120%9.57mg

Iron

20.7%1.66mg

9.57 mgvs1.66 mg

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

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71.4%300mg

Magnesium

13.3%56mg

300 mgvs56 mg

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

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120%2.77mg

Manganese

45.7%1.05mg

2.77 mgvs1.05 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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137%957mg

Phosphorus

15.7%110mg

957 mgvs110 mg

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

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123%4186mg

Potassium

11.6%396mg

4186 mgvs396 mg

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

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41.6%23μg

Selenium

32%17.7μg

23 μgvs17.7 μg

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

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39%586mg

Sodium

21%313mg

586 mgvs313 mg

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

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58.4%6.43mg

Zinc

7.08%0.78mg

6.43 mgvs0.78 mg

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

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34.5%1275g

Water

0.46%17g

1275 gvs17 g

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

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Lets compare vitamin content per 500 calories of Boiled Broccoli vs Sweetened Coconut Flakes:

Boiled and Drained Broccoli has more Vitamin A, 54.7 times more Vitamin B1, 106.8 times more Vitamin B2, 10.3 times more Vitamin B3, 57.3 times more Vitamin B5, 86.9 times more Vitamin B6, 469 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
Both Boiled and Drained Broccoli as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Sweetened Coconut Flakes:

Boiled and Drained Broccoli has 47.4 times more Calcium, 2.7 times more Copper, 5.8 times more Iron, 5.4 times more Magnesium, 2.6 times more Manganese, 8.7 times more Phosphorus, 10.6 times more Potassium, 1.3 times more Selenium, 1.9 times more Sodium, 8.3 times more Zinc and 75.2 times more Water than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has more Omega 3, 1.8 times more Carbohydrate, 964.1 times more Fructose, 4.3 times more Fiber and 9.9 times more Protein than Packaged Sweetened Coconut Meat Flakes.
While Packaged Sweetened Coconut Meat Flakes contain 5.2 times more Fat, 25.6 times more Saturated Fat and 2 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Packaged Sweetened Coconut Meat Flakes have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Broccoli as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliSweetened Coconut FlakesVS Frozen Chopped BroccoliBoiled BroccoliVS Canned Flaked Sweetened Dried Coconut MeatSweetened Coconut FlakesVS Canned Flaked Sweetened Dried Coconut Meat

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Sweetened Coconut Flakes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Sweetened Coconut Flakes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: