Comparing Nutrients in 100 calories Prepared With Water Cereal Grain Beverage Coffee Substitute VS Broccoli

Weight per 100 calories

• Prepared With Water Cereal Grain Beverage Coffee Substitute: 1667g
• Broccoli: 294g

Raw Broccoli has 5.7 times more energy per unit of mass than Prepared With Water Cereal Grain Beverage Coffee Substitute, which is low in comparison to other foods. Prepared With Water Cereal Grain Beverage Coffee Substitute having very low energy density.

Which food has more nutrients per 100 calories - Prepared With Water Cereal Grain Beverage Coffee Substitute or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Cereal Grain Beverage Coffee Substitute	7%	6%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Prepared With Water Cereal Grain Beverage Coffee Substitute	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.85% 0.14g	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	15% 19.5g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	6.9% 5g	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	2.76% 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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	20% 7.65g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Cereal Grain Beverage Coffee Substitute	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.72% 0.12mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.56% 0.033mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.67% 0.38mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	39.6% 0.51mg	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	4.17% 16.7μg	46.3% 185μg	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	292% 262mg	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	2.22% 0.33mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Cereal Grain Beverage Coffee Substitute	Broccoli	Recommended Dietary Allowance
Calcium	6.67% 66.7mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	16% 0.14mg	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	16.7% 1.33mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	13.8% 0.32mg	27% 0.62mg	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	24% 167mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	33.3% 18.3μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.17mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	44.3% 1640g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Prepared With Water Cereal Grain Beverage Coffee Substitute vs Broccoli:

• Prepared With Water Cereal Grain Beverage Coffee Substitute has 2.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.8 times more Vitamin B1, 10.3 times more Vitamin B2, 4.4 times more Vitamin B5, 2.6 times more Vitamin B6, 11.1 times more Vitamin B9, more Vitamin C, 6.9 times more Vitamin E and more Vitamin K than Prepared With Water Cereal Grain Beverage Coffee Substitute.
• Both Prepared With Water Cereal Grain Beverage Coffee Substitute as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Prepared With Water Cereal Grain Beverage Coffee Substitute vs Broccoli:

• Prepared With Water Cereal Grain Beverage Coffee Substitute has 1.5 times more Copper, 1.3 times more Magnesium, 2.5 times more Selenium and 6.2 times more Water than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 1.4 times more Potassium and 7.2 times more Zinc than Prepared With Water Cereal Grain Beverage Coffee Substitute.
• Both Prepared With Water Cereal Grain Beverage Coffee Substitute and Raw Broccoli have similar amounts of Phosphorus and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Prepared With Water Cereal Grain Beverage Coffee Substitute has 2.2 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Fat, 2 times more Saturated Fat, 11.1 times more Omega 3, 3.8 times more Sugars and 5 times more Protein than Prepared With Water Cereal Grain Beverage Coffee Substitute.
• Both Prepared With Water Cereal Grain Beverage Coffee Substitute and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Prepared With Water Cereal Grain Beverage Coffee Substitute as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.