Comparing Nutrients in 100 calories Decaffeinated Instant Coffee VS Frozen Chopped Broccoli

Weight per 100 calories

• Decaffeinated Instant Coffee: 28.5g
• Frozen Chopped Broccoli: 385g

Decaffeinated Instant Coffee has 13.5 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Decaffeinated Instant Coffee or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Decaffeinated Instant Coffee	13%	1%	86%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Decaffeinated Instant Coffee	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.059% 0.057g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.09% 0.029g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.14% 0.002g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.026g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	14% 18.4g	130g per day for Men 19-50 years
Sugars	0% 0g	7.16% 5.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.4% 3.2g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Decaffeinated Instant Coffee	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.55% 0.028mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	64.4% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	241% 217mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.54μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Decaffeinated Instant Coffee	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.5% 1.1mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	21% 88.6mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.6% 81.5mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	29.3% 997mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	8.96% 4.93μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.55mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	0.28% 0.031mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.025% 0.91g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Decaffeinated Instant Coffee vs Frozen Chopped Broccoli:

• Decaffeinated Instant Coffee Powder has 4.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin B1, 38.8 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 576.2 times more Vitamin K than Decaffeinated Instant Coffee Powder.
• Both Decaffeinated Instant Coffee Powder and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 100 kcal.
• Both Decaffeinated Instant Coffee Powder as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Decaffeinated Instant Coffee vs Frozen Chopped Broccoli:

• Decaffeinated Instant Coffee Powder has 1.3 times more Magnesium and 1.2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.4 times more Calcium, 7.4 times more Copper, 2.9 times more Iron, 3.2 times more Manganese, 2.4 times more Phosphorus, 2.2 times more Selenium, 14.1 times more Sodium, 58.9 times more Zinc and 385.8 times more Water than Decaffeinated Instant Coffee Powder.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Broccoli, Unprepared contains 19.6 times more Fat, 177.2 times more Omega 3, more Sugars, more Fiber and 3.3 times more Protein than Decaffeinated Instant Coffee Powder.
• Both Decaffeinated Instant Coffee Powder and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Decaffeinated Instant Coffee Powder as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.