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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	3.56% 103kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	14.6% 19g	223% 290g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	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	20% 11g	102% 57.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	699% 112mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	22.2% 222mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	40% 3.2mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	309% 1298mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	413% 14030mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.33% 12.3g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 6.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B5, 4.5 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 42.7 times more Vitamin K than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 59.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Instant Coffee half the Caffeine :

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Zinc and 29.5 times more Water than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 2.5 times more Calcium, 3.7 times more Copper, 5.4 times more Iron, 18.2 times more Magnesium, 5.8 times more Manganese, 6.1 times more Phosphorus, 16.7 times more Potassium, 4.5 times more Selenium and 1.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 7 times more Omega 3, more Sugars and more Fiber than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 13.5 times more Energy, 5.8 times more Omega 6, 15.3 times more Carbohydrate and 5.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.