Comparing Nutrients in 1 kilogram Sweetened Mocha Instant Coffee VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	159% 4600kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	164% 159g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	154% 49.3g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	58.5% 9.95g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 740g	41% 53.5g	130g per day for Men 19-50 years
Sugars	803% 582g	20.3% 14.7g	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	50% 19g	79% 30g	38g per day for Men 19-50 years
Protein	94% 53g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	135% 1.75mg	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	22.5% 90μg	235% 940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	188% 4.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	759% 683mg	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	0% 0mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	271% 2710mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	40% 0.36mg	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	0% 0mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	111% 2.56mg	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	359% 2510mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	304% 10330mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	211% 3170mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.46% 17g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Mocha Instant Coffee VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Mocha Instant Coffee versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Mocha Instant Coffee vs Frozen Broccoli Spears:

• 1 kilogram of Sweetened Mocha Instant Coffee has 4.9 times more Vitamin B3 and more Vitamin B12 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 57 times more Vitamin A, 2.3 times more Vitamin B1, 4.1 times more Vitamin B2, 4.7 times more Vitamin B5, 3.2 times more Vitamin B6, 10.4 times more Vitamin B9, 113.8 times more Vitamin C, more Vitamin E and 67.6 times more Vitamin K than Sweetened Mocha Instant Coffee.
• 1 kilogram of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Mocha Instant Coffee vs Frozen Broccoli Spears:

• 1 kilogram of Sweetened Mocha Instant Coffee has 6.6 times more Calcium, 12.1 times more Copper, 4.3 times more Magnesium, 1.7 times more Manganese, 4.3 times more Phosphorus, 4.1 times more Potassium, 3.3 times more Selenium, 18.6 times more Sodium and 2.8 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Iron and 53.3 times more Water than Sweetened Mocha Instant Coffee.
• 1 kilogram of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Mocha Instant Coffee has 15.9 times more Energy, 46.7 times more Fat, 94.9 times more Saturated Fat, 26.9 times more Omega 6, 13.8 times more Carbohydrate, 39.6 times more Sugars and 1.7 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.2 times more Omega 3 and 1.6 times more Fiber than Sweetened Mocha Instant Coffee.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6