Comparing Nutrients in 1 kilogram Prepared With Water Regular Instant Coffee VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Regular Instant Coffee	23%	0%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Prepared With Water Regular Instant Coffee	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	0.69% 20kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	2.6% 3.4g	41% 53.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	1.8% 1g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Regular Instant Coffee	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.2% 0.01mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	235% 940μg	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	0% 0mg	759% 683mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	0% 0μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Regular Instant Coffee	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4% 40mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	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	5% 0.4mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	6.52% 0.15mg	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	4.3% 30mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	26.8% 991g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared With Water Regular Instant Coffee VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Prepared With Water Regular 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 Prepared With Water Regular Instant Coffee vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains more Vitamin A, more Vitamin B1, 114 times more Vitamin B2, 2 times more Vitamin B3, 242 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Prepared With Water Regular Instant Coffee.
• 1 kilogram of Prepared With Water Regular Instant Coffee have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Prepared With Water Regular Instant Coffee as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Prepared With Water Regular Instant Coffee vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains 10.3 times more Calcium, 3.3 times more Copper, 18 times more Iron, 4 times more Magnesium, 17.1 times more Manganese, 19.7 times more Phosphorus, 8.3 times more Potassium, 19 times more Selenium and 34 times more Zinc than Prepared With Water Regular Instant Coffee.
• Both Prepared With Water Regular Instant Coffee and Frozen Broccoli Spears contain similar levels of Water per one kilogram.
• 1 kilogram of Prepared With Water Regular Instant Coffee lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Broccoli Spears contains more Omega 3, 15.7 times more Carbohydrate, more Sugars, more Fiber and 30.6 times more Protein than Prepared With Water Regular Instant Coffee.
• 1 kilogram of Prepared With Water Regular Instant Coffee provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Prepared With Water Regular Instant Coffee as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.