Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Instant Coffee half the Caffeine

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	3.83% 111kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	16.3% 21.2g	223% 290g	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	102% 57.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Instant Coffee half the Caffeine	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	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	699% 112mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	13% 131mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	61.3% 0.55mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	309% 1298mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	27.8% 194mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	413% 14030mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Instant Coffee half the Caffeine per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Instant Coffee half the Caffeine to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 6.9 times more Vitamin B1, 2.8 times more Vitamin B5, 4.5 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 46.4 times more Vitamin K than Instant Coffee half the Caffeine .
• While 14 oz of Regular Instant Coffee half the Caffeine contain 61.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Instant Coffee half the Caffeine provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Instant Coffee half the Caffeine have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Instant Coffee half the Caffeine :

• 14 ounces of Cooked Chopped Frozen Broccoli have 29.3 times more Water than Instant Coffee half the Caffeine .
• While 14 oz of Regular Instant Coffee half the Caffeine contain 4.3 times more Calcium, 4.1 times more Copper, 7.2 times more Iron, 25.2 times more Magnesium, 7.7 times more Manganese, 6.2 times more Phosphorus, 24.9 times more Potassium, 18 times more Selenium and 3.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Instant Coffee half the Caffeine contain similar levels of Zinc per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.8 times more Omega 3, more Sugars and more Fiber than Instant Coffee half the Caffeine .
• While 14 oz of Regular Instant Coffee half the Caffeine contain 12.6 times more Energy, 13.7 times more Carbohydrate and 4.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 14 ounces of Instant Coffee half the Caffeine provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Broccoli as well as Regular Instant Coffee half the Caffeine provide inadequate amounts of Omega 6 in 14 ounces.