Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Energy	8.97% 260kcal	3.1% 90kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	13% 17g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	0% 0g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	0% 0g	38g per day for Men 19-50 years
Protein	50% 28g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	325% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	1.54% 0.02mg	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	168% 670μg	2.5% 10μg	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	627% 564mg	2.22% 2mg	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	81.3% 12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Calcium	56% 560mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	55.6% 0.5mg	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	101% 8.1mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	190% 800mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	21.7% 0.5mg	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	71.4% 500mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	26.4% 978g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 53 times more Vitamin B1, 10 times more Vitamin B5, 65 times more Vitamin B6, 67 times more Vitamin B9, 282 times more Vitamin C, more Vitamin E and 811 times more Vitamin K than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 1 kg of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 1.8 times more Vitamin B2 and 11.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• 1 kilogram of Frozen Chopped Broccoli has 28 times more Calcium, 6.2 times more Iron, 5.9 times more Manganese, 7.1 times more Phosphorus, 1.8 times more Potassium, more Selenium and 9.6 times more Zinc than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 1 kg of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 1.3 times more Copper and 4.4 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain similar levels of Water per one kilogram.
• 1 kilogram of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated lack sufficient amounts of Calcium, Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has more Omega 3, 2.8 times more Carbohydrate, more Fiber and 28.1 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• 1 kilogram of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated provide inadequate amounts of Energy and Omega 6 in one kilogram.