Comparing Nutrients in 500 calories BroccoliVS Coconut Water

Weight per 500 calories

Broccoli

1471g

Coconut Water

2632g

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 500 calories - Broccoli or Coconut Water?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Coconut Water

15%

76%

500 kcal ▼

Macro Nutrients

Broccolivs Coconut Water

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

5.6%5.44g

Fat

5.43%5.26g

5.44 gvs5.26 g

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

Find Vegetables rich in Fat

5.24%1.68g

Saturated Fat

14.5%4.63g

1.68 gvs4.63 g

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

Find Vegetables rich in Saturated Fat

58%0.93g

Omega 3

0%0g

0.93 gvs0 g

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

Find Vegetables rich in Omega 3

4.24%0.72g

Omega 6

0.31%0.053g

0.72 gvs0.053 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

75%98g

Carbohydrate

75%98g

98 gvs98 g

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

Find Vegetables rich in Carbohydrate

34.5%25g

Sugars

95%68.7g

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

25 gvs68.7 g

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

Find Vegetables rich in Sugars

13.8%10g

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 gvsNA g

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

Find Vegetables rich in Fructose

%7.2g

Glucose

7.2 gvsNA g

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

Find Vegetables rich in Glucose

%1.47g

Sucrose

1.47 gvsNA g

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

Find Vegetables rich in Sucrose

101%38.2g

Fiber

76%29g

38.2 gvs29 g

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

Find Vegetables rich in Fiber

74%41.5g

Protein

34%19g

41.5 gvs19 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Coconut Water

50.7%456μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

456 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

87%1.04mg

Vitamin B1

65.8%0.79mg

Thiamine

1.04 mgvs0.79 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

132%1.72mg

Vitamin B2

115%1.5mg

Riboflavin

1.72 mgvs1.5 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

58.7%9.4mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs2.1 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

169%8.43mg

Vitamin B5

22.6%1.13mg

Pantothenic acid

8.43 mgvs1.13 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

198%2.57mg

Vitamin B6

64.8%0.84mg

Pyridoxine

2.57 mgvs0.84 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

232%926μg

Vitamin B9

19.7%79μg

Folates and Folic Acid

926 μgvs79 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

1458%1312mg

Vitamin C

70%63mg

Ascorbic acid

1312 mgvs63 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

76.5%11.5mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

11.5 mgvs0 mg

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

Find Vegetables rich in Vitamin E

1245%1494μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1494 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Coconut Water

69%691mg

Calcium

63%632mg

691 mgvs632 mg

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

Find Vegetables rich in Calcium

80%0.72mg

Copper

117%1.05mg

0.72 mgvs1.05 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

134%10.7mg

Iron

95%7.63mg

10.7 mgvs7.63 mg

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

Find Vegetables rich in Iron

73.5%309mg

Magnesium

157%658mg

309 mgvs658 mg

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

Find Vegetables rich in Magnesium

134%3.1mg

Manganese

162%3.74mg

3.1 mgvs3.74 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

139%971mg

Phosphorus

75%526mg

971 mgvs526 mg

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

Find Vegetables rich in Phosphorus

137%4647mg

Potassium

193%6579mg

4647 mgvs6579 mg

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

Find Vegetables rich in Potassium

67%36.8μg

Selenium

48%26.3μg

36.8 μgvs26.3 μg

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

Find Vegetables rich in Selenium

32.4%485mg

Sodium

184%2763mg

485 mgvs2763 mg

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

Find Vegetables rich in Sodium

55%6.03mg

Zinc

24%2.63mg

6.03 mgvs2.63 mg

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

Find Vegetables rich in Zinc

35.5%1313g

Water

67.6%2500g

1313 gvs2500 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 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 500 kcal.
Both Raw Broccoli as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw Broccoli as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliCoconut WaterVS Boiled BroccoliBroccoliVS HazelnutsCoconut WaterVS Hazelnuts

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Coconut Water

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli or Coconut Water?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: