Comparing Nutrients in 1 kilogram Sweetened Mocha Instant Coffee VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Boiled Cauliflower	Recommended Dietary Allowance
Energy	159% 4600kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	164% 159g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	154% 49.3g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	58.5% 9.95g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 740g	31.6% 41g	130g per day for Men 19-50 years
Sugars	803% 582g	28.7% 21g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	94% 53g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	133% 1.73mg	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	110% 440μg	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	492% 443mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	271% 2710mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	20% 0.18mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	57.4% 1.32mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	304% 10330mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	211% 3170mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.46% 17g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Mocha Instant Coffee VS Boiled Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sweetened Mocha Instant Coffee vs Boiled Cauliflower:

• 1 kilogram of Sweetened Mocha Instant Coffee has 5.5 times more Vitamin B3 and more Vitamin B12 than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 9.8 times more Vitamin B5, 3.1 times more Vitamin B6, 4.9 times more Vitamin B9, 73.8 times more Vitamin C and 9.2 times more Vitamin K than Sweetened Mocha Instant Coffee.
• 1 kilogram of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Mocha Instant Coffee vs Boiled Cauliflower:

• 1 kilogram of Sweetened Mocha Instant Coffee has 16.9 times more Calcium, 24.2 times more Copper, 7.6 times more Magnesium, 3.4 times more Manganese, 7.8 times more Phosphorus, 7.3 times more Potassium, 10.3 times more Selenium, 21.1 times more Sodium and 5.6 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains more Iron and 54.7 times more Water than Sweetened Mocha Instant Coffee.
• 1 kilogram of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Mocha Instant Coffee has 20 times more Energy, 35.3 times more Fat, 70.5 times more Saturated Fat, 19.9 times more Omega 6, 18 times more Carbohydrate, 28 times more Sugars and 2.9 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 2.9 times more Omega 3 than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Boiled Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6