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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Boiled Broccoli	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	12% 350kcal	159% 4600kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	164% 159g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	154% 49.3g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	58.5% 9.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	570% 740g	130g per day for Men 19-50 years
Sugars	19% 14g	803% 582g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	50% 19g	38g per day for Men 19-50 years
Protein	42.5% 24g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	42.3% 0.55mg	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	270% 1080μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	188% 4.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	6.67% 6mg	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	97% 14.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	40% 400mg	271% 2710mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	483% 4.35mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	193% 4.45mg	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	96% 670mg	359% 2510mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	304% 10330mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	211% 3170mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	24% 893g	0.46% 17g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 77 times more Vitamin A, 2 times more Vitamin B1, 4.4 times more Vitamin B2, 11.8 times more Vitamin B5, 3.6 times more Vitamin B6, 12 times more Vitamin B9, 108.2 times more Vitamin C, more Vitamin E and 94.1 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 4.1 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin D in 1 kg.

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

• Boiled and Drained Broccoli has more Iron and 52.5 times more Water than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 6.8 times more Calcium, 7.1 times more Copper, 3.2 times more Magnesium, 2.3 times more Manganese, 3.7 times more Phosphorus, 3.5 times more Potassium, 3.9 times more Selenium, 7.7 times more Sodium and 2.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 2.1 times more Omega 3 and 1.7 times more Fiber than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 13.1 times more Energy, 38.7 times more Fat, 62.5 times more Saturated Fat, 19.5 times more Omega 6, 10.3 times more Carbohydrate, 41.9 times more Sugars and 2.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Sweetened Mocha Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.