Comparing Nutrients in 14 ounces Boiled Broccoli VS Instant Coffee half the Caffeine

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Boiled Broccoli	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	4.8% 139kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	223% 290g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	0% 0g	38g per day for Men 19-50 years
Protein	17% 9.45g	102% 57.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	699% 112mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	8.85% 0.12mg	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	107% 429μg	0% 0μg	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	286% 258mg	0% 0mg	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	38.4% 5.75mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	16% 159mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	61.3% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	309% 1298mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	295% 6.8mg	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	38% 266mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	413% 14030mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.33% 12.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Instant Coffee half the Caffeine :

• Boiled and Drained Broccoli has more Vitamin A, 7.9 times more Vitamin B1, 1.7 times more Vitamin B2, 6.4 times more Vitamin B5, 6.9 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 74.3 times more Vitamin K than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 50.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Instant Coffee half the Caffeine :

• Boiled and Drained Broccoli has 1.3 times more Zinc and 28.8 times more Water than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 3.5 times more Calcium, 2.3 times more Copper, 6.6 times more Iron, 15.6 times more Magnesium, 8.8 times more Manganese, 4.5 times more Phosphorus, 12.1 times more Potassium and 7.9 times more Selenium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Regular Instant Coffee half the Caffeine have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 7.9 times more Omega 3, more Sugars and more Fiber than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 10.1 times more Energy, 3.5 times more Omega 6, 10.2 times more Carbohydrate and 6.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.