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Compare Nutrients in 100 grams Dried CoconutVS Broccoli

Macros Ratio

ProteinsFatsCarbs

Dried Coconut
4%
88%
8%
Broccoli
33%
10%
57%

Vitamins

100gRDA for Men 19-30 years
Dried CoconutBroccoli
Vitamin A
0%
3.44%
0 μg31 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5%
5.9%
0.06 mg0.071 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
7.7%
9%
0.1 mg0.117 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.77%
4%
0.603 mg0.639 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
23%
13%
0.3 mg0.175 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
1.67%
99%
1.5 mg89.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
2.93%
5.2%
0.44 mg0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.25%
84.7%
0.3 μg101.6 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
2.25%
15.8%
9 μg63 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Dried CoconutBroccoli
Calcium
2.6%
4.7%
26 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
88%
5.44%
0.796 mg0.049 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
41.5%
9.13%
3.32 mg0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
22.5%
5.25%
90 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
119%
9.13%
2.745 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
29%
9.43%
206 mg66 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
11.6%
6.72%
543 mg316 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
33.6%
4.55%
18.5 μg2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
2.47%
2.2%
37 mg33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
18%
3.73%
2.01 mg0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Dried Coconut vs Broccoli:
Dried Coconut Meat has 1.7 times more Vitamin B6 than Raw Broccoli. While Raw Broccoli contains 59.5 times more Vitamin C, 1.8 times more Vitamin E, 338.7 times more Vitamin K and 7 times more Folate than Dried Coconut Meat. Both Dried Coconut Meat and Raw Broccoli have similar amounts of Thiamine, Vitamin B2 and Vitamin B3 per 100g.

Comparing minerals per 100 grams for Dried Coconut vs Broccoli:
Dried Coconut Meat has 16.2 times more Copper, 4.5 times more Iron, 4.3 times more Magnesium, 13.1 times more Manganese, 3.1 times more Phosphorus, 1.7 times more Potassium, 7.4 times more Selenium and 4.9 times more Zinc than Raw Broccoli. While Raw Broccoli contains 1.8 times more Calcium than Dried Coconut Meat. Both Dried Coconut Meat and Raw Broccoli have similar amounts of Sodium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Dried CoconutBroccoli
Fat
66.5%
0.38%
64.53 g0.37 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
12%
5.04%
6.88 g2.82 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
18%
5.1%
23.65 g6.64 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
22.8%
1.17%
660 kcal34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
10%
2.34%
7.35 g1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
43%
6.84%
16.3 g2.6 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
179%
0.36%
57.218 g0.114 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0%
3.94%
0 g0.063 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
4.15%
0.29%
0.706 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.08%
2.4%
3 g89.3 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Dried Coconut Meat has 174.4 times more Fat, 2.4 times more Protein, 3.6 times more Carbohydrate, 19.4 times more Energy, 4.3 times more Sugars, 6.3 times more Fiber, 501.9 times more Saturated Fat and 14.4 times more Omega 6 than Raw Broccoli. While Raw Broccoli contains 29.8 times more Water than Dried Coconut Meat.