Comparing Nutrients in 500 calories Coconut WaterVS Boiled Broccoli

Weight per 500 calories

Coconut Water

2632g

Boiled Broccoli

1429g

Boiled and Drained Broccoli has 1.8 times more energy per unit of mass than Coconut Water (liquid From Coconuts), which is low in comparison to other foods. Coconut Water having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Coconut Water

15%

76%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Coconut Watervs Boiled 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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5.43%5.26g

Fat

6.04%5.86g

5.26 gvs5.86 g

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

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14.5%4.63g

Saturated Fat

3.53%1.13g

4.63 gvs1.13 g

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

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0%0g

Omega 3

106%1.7g

0 gvs1.7 g

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

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0.31%0.053g

Omega 6

4.3%0.73g

0.053 gvs0.73 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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75%98g

Carbohydrate

79%103g

98 gvs103 g

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

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95%68.7g

Sugars

27.4%20g

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

68.7 gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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76%29g

Fiber

124%47g

29 gvs47 g

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

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34%19g

Protein

60.7%34g

19 gvs34 g

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

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Vitamins

Coconut Watervs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

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

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65.8%0.79mg

Vitamin B1

75%0.9mg

Thiamine

0.79 mgvs0.9 mg

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

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115%1.5mg

Vitamin B2

135%1.76mg

Riboflavin

1.5 mgvs1.76 mg

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

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13%2.1mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs7.9 mg

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

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22.6%1.13mg

Vitamin B5

176%8.8mg

Pantothenic acid

1.13 mgvs8.8 mg

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

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64.8%0.84mg

Vitamin B6

220%2.86mg

Pyridoxine

0.84 mgvs2.86 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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19.7%79μg

Vitamin B9

386%1543μg

Folates and Folic Acid

79 μgvs1543 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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70%63mg

Vitamin C

1030%927mg

Ascorbic acid

63 mgvs927 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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0%0mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0 mgvs20.7 mg

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

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0%0μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

0 μgvs2016 μg

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

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Minerals

Coconut Watervs Boiled Broccoli

63%632mg

Calcium

57%571mg

632 mgvs571 mg

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

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117%1.05mg

Copper

97%0.87mg

1.05 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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95%7.63mg

Iron

120%9.57mg

7.63 mgvs9.57 mg

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

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157%658mg

Magnesium

71.4%300mg

658 mgvs300 mg

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

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162%3.74mg

Manganese

120%2.77mg

3.74 mgvs2.77 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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75%526mg

Phosphorus

137%957mg

526 mgvs957 mg

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

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193%6579mg

Potassium

123%4186mg

6579 mgvs4186 mg

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

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48%26.3μg

Selenium

41.6%23μg

26.3 μgvs23 μg

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

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184%2763mg

Sodium

39%586mg

2763 mgvs586 mg

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

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24%2.63mg

Zinc

58.4%6.43mg

2.63 mgvs6.43 mg

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

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67.6%2500g

Water

34.5%1275g

2500 gvs1275 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 Coconut Water vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 3.8 times more Vitamin B3, 7.8 times more Vitamin B5, 3.4 times more Vitamin B6, 19.5 times more Vitamin B9, 14.7 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Coconut Water (liquid From Coconuts) as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Coconut Water vs Boiled Broccoli:

Coconut Water (liquid From Coconuts) have 1.2 times more Copper, 2.2 times more Magnesium, 1.3 times more Manganese, 1.6 times more Potassium, 4.7 times more Sodium and 2 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Iron, 1.8 times more Phosphorus and 2.4 times more Zinc than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Boiled and Drained Broccoli have similar amounts of Calcium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Coconut Water (liquid From Coconuts) have 4.1 times more Saturated Fat and 3.5 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Coconut Water (liquid From Coconuts) as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Coconut WaterVS HazelnutsBoiled BroccoliVS HazelnutsCoconut WaterVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Coconut WaterVS Boiled Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: