Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS French Vanilla Cafe Instant Coffee KRAFT

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Boiled Spears Frozen Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	3.83% 111kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	228% 296g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	297% 216g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	22% 12.3g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	NA	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	29.8% 119μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	20.2% 202mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	NA	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	NA	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	NA	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	31% 218mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	106% 1584mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	NA	11mg per day for Men 19-50 years
Water	9.73% 360g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS French Vanilla Cafe Instant Coffee KRAFT per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of French Vanilla Cafe Instant Coffee KRAFT to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs French Vanilla Cafe Instant Coffee KRAFT:

• 14 ounces of Boiled Spears Frozen Broccoli have more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.
• 14 ounces of French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs French Vanilla Cafe Instant Coffee KRAFT:

• 14 ounces of Boiled Spears Frozen Broccoli have 4.3 times more Calcium, 1.8 times more Iron and 60.5 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While 14 oz of French Vanilla Cafe Instant Coffee KRAFT contain 3.7 times more Phosphorus, 3 times more Potassium and 16.6 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of French Vanilla Cafe Instant Coffee KRAFT lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spears Frozen Broccoli have 2.1 times more Fiber and 1.2 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• While 14 oz of French Vanilla Cafe Instant Coffee KRAFT contain 17.2 times more Energy, 174.5 times more Fat, 255.6 times more Saturated Fat, 13.9 times more Carbohydrate and 36.9 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy