Comparing Nutrients in 100 calories Boiled Spears Frozen Broccoli VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated

Weight per 100 calories

• Boiled Spears Frozen Broccoli: 357g
• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated: 1111g

Boiled Spears Frozen Broccoli have 3.1 times more energy per 100g than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated. It has very low energy density when compared to other foods. Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	14.4% 18.8g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	0% 0g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	0% 0g	38g per day for Men 19-50 years
Protein	19.8% 11g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	362% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	6.22% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	1.7% 0.022mg	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	26.8% 107μg	2.78% 11μg	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	159% 143mg	2.47% 2.22mg	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	31.4% 4.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Calcium	18.2% 182mg	2.22% 22.2mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	61.7% 0.56mg	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	27.2% 2.18mg	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	212% 889mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	24% 0.56mg	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	28% 196mg	11% 77.8mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	37.6% 1278mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.7mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	8.76% 324g	29.4% 1087g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated?

Lets compare vitamin content per 100 calories of Boiled Spears Frozen Broccoli vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• 100 calories of Boiled Spears Frozen Broccoli have more Vitamin A, 17.7 times more Vitamin B1, 3.1 times more Vitamin B5, 20.9 times more Vitamin B6, 9.6 times more Vitamin B9, 64.4 times more Vitamin C, more Vitamin E and 283.2 times more Vitamin K than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 100 kcal of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 6.8 times more Vitamin B2 and 35.4 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• 100 calories of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Spears Frozen Broccoli vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• 100 calories of Boiled Spears Frozen Broccoli have 8.2 times more Calcium, 1.5 times more Iron, 2.1 times more Manganese, 2.5 times more Phosphorus, more Selenium and 1.9 times more Zinc than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 100 kcal of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 3.6 times more Copper, 12.4 times more Magnesium, 2 times more Potassium, 1.8 times more Sodium and 3.4 times more Water than Boiled and Drained Spears Frozen Broccoli.
• 100 calories of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Spears Frozen Broccoli have more Omega 3, more Sugars, more Fiber and 10 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 100 kcal of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 5.1 times more Fat, 15.9 times more Saturated Fat and 22 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6
• 100 calories of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated provide inadequate amounts of Omega 3, Fiber and Protein