Comparing Nutrients in 14 ounces Instant Coffee VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Instant Coffee	14%	1%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	Instant Coffee	Broccoli	Recommended Dietary Allowance
Energy	48.3% 1401kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	0% 0g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	0% 0g	27% 10.3g	38g per day for Men 19-50 years
Protein	86.5% 48.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Instant Coffee	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	699% 112mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Coffee	Broccoli	Recommended Dietary Allowance
Calcium	56% 560mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	21.6% 0.19mg	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	219% 17.5mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	309% 1298mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	36.2% 0.83mg	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	172% 1203mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	413% 14030mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Instant Coffee vs Broccoli:

• Regular Instant Coffee Powder has 44.1 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 8.9 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin B5, 6 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 53.5 times more Vitamin K than Regular Instant Coffee Powder.
• Both Regular Instant Coffee Powder as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Instant Coffee vs Broccoli:

• Regular Instant Coffee Powder has 3 times more Calcium, 2.8 times more Copper, 6 times more Iron, 15.6 times more Magnesium, 8.2 times more Manganese, 4.6 times more Phosphorus, 11.2 times more Potassium and 5 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 28.8 times more Water than Regular Instant Coffee Powder.
• Both Regular Instant Coffee Powder and Raw Broccoli have similar amounts of Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Regular Instant Coffee Powder has 10.4 times more Energy, 3.7 times more Omega 6, 11.4 times more Carbohydrate and 4.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Omega 3, more Sugars and more Fiber than Regular Instant Coffee Powder.
• Both Regular Instant Coffee Powder as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.