Comparing Nutrients in 500 calories Boiled BroccoliVS Canned Coconut Milk

Weight per 500 calories

Boiled Broccoli

1429g

Canned Coconut Milk

254g

Canned Coconut Milk has 5.6 times more energy per unit of mass than Boiled and Drained Broccoli, which is above average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Canned Coconut Milk?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Canned Coconut Milk

91%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Canned Coconut Milk

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

56%54g

5.86 gvs54 g

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

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3.53%1.13g

Saturated Fat

150%48g

1.13 gvs48 g

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

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106%1.7g

Omega 3

1.7 gvsNA g

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

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4.3%0.73g

Omega 6

3.48%0.59g

0.73 gvs0.59 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

5.5%7.13g

103 gvs7.13 g

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

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27.4%20g

Sugars

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

20 gvsNA g

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

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14.6%10.6g

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]

10.6 gvsNA g

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

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%7g

Glucose

7 gvsNA g

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

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%1.14g

Sucrose

1.14 gvsNA g

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

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124%47g

Fiber

47 gvsNA g

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

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60.7%34g

Protein

9.16%5.13g

34 gvs5.13 g

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

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Vitamins

Boiled Broccolivs Canned Coconut Milk

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

4.65%0.056mg

Thiamine

0.9 mgvs0.056 mg

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

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135%1.76mg

Vitamin B2

0%0mg

Riboflavin

1.76 mgvs0 mg

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

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49.4%7.9mg

Vitamin B3

10%1.6mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs1.6 mg

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

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176%8.8mg

Vitamin B5

7.77%0.39mg

Pantothenic acid

8.8 mgvs0.39 mg

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

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220%2.86mg

Vitamin B6

5.47%0.071mg

Pyridoxine

2.86 mgvs0.071 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

8.9%35.5μg

Folates and Folic Acid

1543 μgvs35.5 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

2.82%2.54mg

Ascorbic acid

927 mgvs2.54 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

Tocopherols and Tocotrienols

20.7 mgvsNA mg

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

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1680%2016μg

Vitamin K

Phytomenadione or phylloquinone

2016 μgvsNA μg

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

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Minerals

Boiled Broccolivs Canned Coconut Milk

57%571mg

Calcium

4.57%45.7mg

571 mgvs45.7 mg

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

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97%0.87mg

Copper

63%0.57mg

0.87 mgvs0.57 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

105%8.38mg

9.57 mgvs8.38 mg

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

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71.4%300mg

Magnesium

27.8%117mg

300 mgvs117 mg

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

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120%2.77mg

Manganese

84.7%1.95mg

2.77 mgvs1.95 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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137%957mg

Phosphorus

35%244mg

957 mgvs244 mg

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

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123%4186mg

Potassium

16.4%558mg

4186 mgvs558 mg

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

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41.6%23μg

Selenium

23 μgvsNA μg

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

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39%586mg

Sodium

2.2%33mg

586 mgvs33 mg

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

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58.4%6.43mg

Zinc

13%1.42mg

6.43 mgvs1.42 mg

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

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34.5%1275g

Water

5%185g

1275 gvs185 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 Canned Coconut Milk:

Boiled and Drained Broccoli has more Vitamin A, 16.1 times more Vitamin B1, more Vitamin B2, 4.9 times more Vitamin B3, 22.7 times more Vitamin B5, 40.2 times more Vitamin B6, 43.4 times more Vitamin B9 and 365.3 times more Vitamin C than Canned Coconut Milk.
Both Boiled and Drained Broccoli as well as Canned Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Canned Coconut Milk:

Boiled and Drained Broccoli has 12.5 times more Calcium, 1.5 times more Copper, 2.6 times more Magnesium, 1.4 times more Manganese, 3.9 times more Phosphorus, 7.5 times more Potassium, 17.8 times more Sodium, 4.5 times more Zinc and 6.9 times more Water than Canned Coconut Milk.
Both Boiled and Drained Broccoli and Canned Coconut Milk have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 14.4 times more Carbohydrate and 6.6 times more Protein than Canned Coconut Milk.
While Canned Coconut Milk contains 9.2 times more Fat and 42.5 times more Saturated Fat than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Canned Coconut Milk have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Broccoli as well as Canned Coconut Milk have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliCanned Coconut MilkVS Frozen Chopped BroccoliBoiled BroccoliVS Coconut WaterCanned Coconut MilkVS Coconut Water

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Canned Coconut Milk

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Canned Coconut Milk?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: