Comparing Nutrients in 500 calories Coconut WaterVS Frozen Chopped Broccoli

Weight per 500 calories

Coconut Water

2632g

Frozen Chopped Broccoli

1923g

Frozen Chopped Broccoli, Unprepared has 1.4 times more energy per unit of mass than Coconut Water (liquid From Coconuts), which is very low in comparison to other foods. Coconut Water having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Coconut Water

15%

76%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Coconut Watervs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Nuts and Seeds rich in Energy

5.43%5.26g

Fat

5.75%5.58g

5.26 gvs5.58 g

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

Find Nuts and Seeds rich in Fat

14.5%4.63g

Saturated Fat

2.64%0.85g

4.63 gvs0.85 g

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

Find Nuts and Seeds rich in Saturated Fat

0%0g

Omega 3

126%2g

0 gvs2 g

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

Find Nuts and Seeds rich in Omega 3

0.31%0.053g

Omega 6

3.5%0.6g

0.053 gvs0.6 g

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Cholesterol

75%98g

Carbohydrate

70.7%92g

98 gvs92 g

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

Find Nuts and Seeds rich in Carbohydrate

95%68.7g

Sugars

36%26g

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

68.7 gvs26 g

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

Find Nuts and Seeds rich in Sugars

Fructose

22%16g

≤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 gvs16 g

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

Find Nuts and Seeds rich in Fructose

Glucose

%14.4g

NA gvs14.4 g

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

Find Nuts and Seeds rich in Glucose

Sucrose

NA gvsNA g

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

Find Nuts and Seeds rich in Sucrose

76%29g

Fiber

152%57.7g

29 gvs57.7 g

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

Find Nuts and Seeds rich in Fiber

34%19g

Protein

96%54g

19 gvs54 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Coconut Watervs Frozen Chopped Broccoli

0%0μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

0 μgvs1000 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

65.8%0.79mg

Vitamin B1

85%1mg

Thiamine

0.79 mgvs1 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

115%1.5mg

Vitamin B2

142%1.85mg

Riboflavin

1.5 mgvs1.85 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

13%2.1mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs9.04 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

22.6%1.13mg

Vitamin B5

107%5.37mg

Pantothenic acid

1.13 mgvs5.37 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

64.8%0.84mg

Vitamin B6

192%2.5mg

Pyridoxine

0.84 mgvs2.5 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

19.7%79μg

Vitamin B9

322%1288μg

Folates and Folic Acid

79 μgvs1288 μg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

70%63mg

Vitamin C

1205%1085mg

Ascorbic acid

63 mgvs1085 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

0%0mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

0 mgvs23.5 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

0 μgvs1560 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Coconut Watervs Frozen Chopped Broccoli

63%632mg

Calcium

108%1077mg

632 mgvs1077 mg

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

Find Nuts and Seeds rich in Calcium

117%1.05mg

Copper

81%0.73mg

1.05 mgvs0.73 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Fluoride

95%7.63mg

Iron

195%15.6mg

7.63 mgvs15.6 mg

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

Find Nuts and Seeds rich in Iron

157%658mg

Magnesium

82.4%346mg

658 mgvs346 mg

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

Find Nuts and Seeds rich in Magnesium

162%3.74mg

Manganese

246%5.65mg

3.74 mgvs5.65 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Molybdenum

75%526mg

Phosphorus

137%962mg

526 mgvs962 mg

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

Find Nuts and Seeds rich in Phosphorus

193%6579mg

Potassium

120%4077mg

6579 mgvs4077 mg

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

Find Nuts and Seeds rich in Potassium

48%26.3μg

Selenium

98%54μg

26.3 μgvs54 μg

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

Find Nuts and Seeds rich in Selenium

184%2763mg

Sodium

30.8%462mg

2763 mgvs462 mg

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

Find Nuts and Seeds rich in Sodium

24%2.63mg

Zinc

84%9.23mg

2.63 mgvs9.23 mg

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

Find Nuts and Seeds rich in Zinc

67.6%2500g

Water

47.5%1759g

2500 gvs1759 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 500 calories of Coconut Water vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.3 times more Vitamin B1, 4.3 times more Vitamin B3, 4.7 times more Vitamin B5, 3 times more Vitamin B6, 16.3 times more Vitamin B9, 17.2 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 500 kcal.
Both Coconut Water (liquid From Coconuts) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Coconut Water (liquid From Coconuts) have 1.4 times more Copper, 1.9 times more Magnesium, 1.6 times more Potassium, 6 times more Sodium and 1.4 times more Water than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Calcium, 2 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 2 times more Selenium and 3.5 times more Zinc than Coconut Water (liquid From Coconuts).

Comparison of macro-nutrients per 500 calories:

Coconut Water (liquid From Coconuts) have 5.5 times more Saturated Fat and 2.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 2 times more Fiber and 2.9 times more Protein than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Coconut Water (liquid From Coconuts) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Coconut WaterVS HazelnutsFrozen Chopped BroccoliVS HazelnutsCoconut WaterVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Coconut WaterVS Frozen Chopped Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: