Comparing Nutrients in 500 calories Dried CoconutVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Dried Coconut

75.8g

Cooked Chopped Frozen Broccoli

1786g

Dried Coconut has 23.6 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Dried Coconut or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Dried Coconut

83%

13%

Cooked Chopped Frozen Broccoli

36%

61%

500 kcal ▼

Macro Nutrients

Dried Coconutvs Cooked Chopped Frozen Broccoli

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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50.4%49g

Fat

2.2%2.14g

49 gvs2.14 g

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

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135%43.3g

Saturated Fat

1%0.32g

43.3 gvs0.32 g

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

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0%0g

Omega 3

47%0.75g

0 gvs0.75 g

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

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3.15%0.53g

Omega 6

1.37%0.23g

0.53 gvs0.23 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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13.8%18g

Carbohydrate

73.5%96g

18 gvs96 g

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

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7.7%5.57g

Sugars

36.2%26.3g

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

5.57 gvs26.3 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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32.5%12.3g

Fiber

141%53.6g

12.3 gvs53.6 g

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

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9.3%5.2g

Protein

99%55.4g

5.2 gvs55.4 g

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

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Vitamins

Dried Coconutvs Cooked Chopped Frozen Broccoli

0%0μg

Vitamin A

101%911μg

RAE, retinol activity equivalents

0 μgvs911 μg

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

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3.8%0.045mg

Vitamin B1

82%0.98mg

Thiamine

0.045 mgvs0.98 mg

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

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5.83%0.076mg

Vitamin B2

111%1.45mg

Riboflavin

0.076 mgvs1.45 mg

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

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2.86%0.46mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs8.18 mg

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

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12%0.61mg

Vitamin B5

98%4.9mg

Pantothenic acid

0.61 mgvs4.9 mg

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

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17.5%0.23mg

Vitamin B6

179%2.32mg

Pyridoxine

0.23 mgvs2.32 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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1.7%6.8μg

Vitamin B9

250%1000μg

Folates and Folic Acid

6.8 μgvs1000 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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1.26%1.14mg

Vitamin C

796%716mg

Ascorbic acid

1.14 mgvs716 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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2.22%0.33mg

Vitamin E

157%23.6mg

Tocopherols and Tocotrienols

0.33 mgvs23.6 mg

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

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0.19%0.23μg

Vitamin K

1311%1573μg

Phytomenadione or phylloquinone

0.23 μgvs1573 μg

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

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Minerals

Dried Coconutvs Cooked Chopped Frozen Broccoli

1.97%19.7mg

Calcium

59%589mg

19.7 mgvs589 mg

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

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67%0.6mg

Copper

67.5%0.61mg

0.6 mgvs0.61 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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31.4%2.5mg

Iron

136%11mg

2.5 mgvs11 mg

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

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16.2%68mg

Magnesium

55.3%232mg

68 mgvs232 mg

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

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90%2.08mg

Manganese

173%4mg

2.08 mgvs4 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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22.3%156mg

Phosphorus

125%875mg

156 mgvs875 mg

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

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12%411mg

Potassium

74.6%2536mg

411 mgvs2536 mg

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

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25.5%14μg

Selenium

22.7%12.5μg

14 μgvs12.5 μg

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

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1.87%28mg

Sodium

13%196mg

28 mgvs196 mg

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

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14%1.52mg

Zinc

45.5%5mg

1.52 mgvs5 mg

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

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0.061%2.27g

Water

43.8%1620g

2.27 gvs1620 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 Dried Coconut vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains more Vitamin A, 21.6 times more Vitamin B1, 19.1 times more Vitamin B2, 17.9 times more Vitamin B3, 8.1 times more Vitamin B5, 10.2 times more Vitamin B6, 146.7 times more Vitamin B9, 630.1 times more Vitamin C, 70.7 times more Vitamin E and 6922.1 times more Vitamin K than Dried Coconut Meat.
Both Dried Coconut Meat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Coconut vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains 29.9 times more Calcium, 4.3 times more Iron, 3.4 times more Magnesium, 1.9 times more Manganese, 5.6 times more Phosphorus, 6.2 times more Potassium, 7 times more Sodium, 3.3 times more Zinc and 712.8 times more Water than Dried Coconut Meat.
Both Dried Coconut Meat and Boiled Chopped Frozen Broccoli have similar amounts of Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Coconut Meat has 22.8 times more Fat and 134.9 times more Saturated Fat than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains more Omega 3, 5.3 times more Carbohydrate, 4.7 times more Sugars, 4.3 times more Fiber and 10.6 times more Protein than Dried Coconut Meat.
Both Dried Coconut Meat and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
Both Dried Coconut Meat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried CoconutVS Sweetened Coconut FlakesCooked Chopped Frozen BroccoliVS Sweetened Coconut FlakesDried CoconutVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 500 calories Dried CoconutVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Coconut or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: