Comparing Nutrients in 100 calories BroccoliVS Coconut Water

Weight per 100 calories

Broccoli

294g

Coconut Water

526g

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 100 calories - Broccoli or Coconut Water?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Coconut Water

15%

76%

100 kcal ▼

Macro Nutrients

Broccolivs Coconut Water

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.12%1.1g

Fat

1.1%1.05g

1.1 gvs1.05 g

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

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1.05%0.34g

Saturated Fat

2.9%0.93g

0.34 gvs0.93 g

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

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11.6%0.19g

Omega 3

0%0g

0.19 gvs0 g

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

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0.85%0.14g

Omega 6

0.062%0.011g

0.14 gvs0.011 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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15%19.5g

Carbohydrate

15%19.5g

19.5 gvs19.5 g

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

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6.9%5g

Sugars

19%13.7g

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

5 gvs13.7 g

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

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2.76%2g

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]

2 gvsNA g

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

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%1.44g

Glucose

1.44 gvsNA g

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

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%0.29g

Sucrose

0.29 gvsNA g

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

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20%7.65g

Fiber

15.2%5.8g

7.65 gvs5.8 g

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

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15%8.3g

Protein

6.77%3.8g

8.3 gvs3.8 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

10%91μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

91 μgvs0 μg

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

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17.4%0.21mg

Vitamin B1

13%0.16mg

Thiamine

0.21 mgvs0.16 mg

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

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26.5%0.34mg

Vitamin B2

23%0.3mg

Riboflavin

0.34 mgvs0.3 mg

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

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11.7%1.88mg

Vitamin B3

2.63%0.42mg

Niacin, nicotinic acid, niacinamide

1.88 mgvs0.42 mg

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

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33.7%1.7mg

Vitamin B5

4.53%0.23mg

Pantothenic acid

1.7 mgvs0.23 mg

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

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39.6%0.51mg

Vitamin B6

13%0.17mg

Pyridoxine

0.51 mgvs0.17 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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46.3%185μg

Vitamin B9

3.95%15.8μg

Folates and Folic Acid

185 μgvs15.8 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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292%262mg

Vitamin C

14%12.6mg

Ascorbic acid

262 mgvs12.6 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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15.3%2.3mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

2.3 mgvs0 mg

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

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249%299μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

299 μgvs0 μg

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

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Minerals

Broccolivs Coconut Water

14%138mg

Calcium

12.6%126mg

138 mgvs126 mg

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

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16%0.14mg

Copper

23.4%0.21mg

0.14 mgvs0.21 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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27%2.15mg

Iron

19%1.53mg

2.15 mgvs1.53 mg

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

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14.7%61.8mg

Magnesium

31.3%132mg

61.8 mgvs132 mg

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

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27%0.62mg

Manganese

32.5%0.75mg

0.62 mgvs0.75 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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27.7%194mg

Phosphorus

15%105mg

194 mgvs105 mg

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

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27.3%929mg

Potassium

38.7%1316mg

929 mgvs1316 mg

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

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13.4%7.35μg

Selenium

9.57%5.26μg

7.35 μgvs5.26 μg

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

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6.47%97mg

Sodium

37%553mg

97 mgvs553 mg

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

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11%1.2mg

Zinc

4.8%0.53mg

1.2 mgvs0.53 mg

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

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7.1%263g

Water

13.5%500g

263 gvs500 g

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

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Lets compare vitamin content per 100 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 100 kcal.
Both Raw Broccoli as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Raw Broccoli as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

BroccoliVS Boiled BroccoliCoconut WaterVS Boiled BroccoliBroccoliVS HazelnutsCoconut WaterVS Hazelnuts

Compare Foods

Comparing Nutrients in 100 calories BroccoliVS Coconut Water

Weight per 100 calories

Which food has more nutrients per 100 calories - Broccoli or Coconut Water?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: