Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	2.15% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	5.16% 6.7g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	31.3% 12g	0% 0g	38g per day for Men 19-50 years
Protein	22% 12.3g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	0.61% 0.008mg	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	55.6% 222μg	0.99% 3.97μg	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	177% 159mg	0.88% 0.79mg	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	35% 5.24mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Calcium	13% 131mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	22% 0.2mg	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	30.3% 2.42mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	8.63% 0.2mg	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	27.8% 194mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.73% 360g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 55 times more Vitamin B1, 9.8 times more Vitamin B5, 65 times more Vitamin B6, 56 times more Vitamin B9, 200.5 times more Vitamin C, more Vitamin E and 881 times more Vitamin K than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 14 oz of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 2.2 times more Vitamin B2 and 11.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• 14 ounces of Cooked Chopped Frozen Broccoli have 16.5 times more Calcium, 4.7 times more Iron, 4.5 times more Manganese, 7 times more Phosphorus, 1.2 times more Potassium and 5.6 times more Zinc than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 14 oz of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 1.5 times more Copper and 6.2 times more Magnesium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain similar levels of Water per 14 ounces.
• 14 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated lack sufficient amounts of Calcium, Iron, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Omega 3, 3.2 times more Carbohydrate, more Sugars, more Fiber and 31 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• 14 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated provide inadequate amounts of Energy and Omega 6 in 14 ounces.