Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS French Vanilla Cafe Instant Coffee KRAFT

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Frozen Broccoli Spears	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	10% 290kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	198% 192g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	144% 46g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	NA	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	574% 746g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	749% 543g	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	79% 30g	37% 14g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	NA	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	235% 940μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	41% 410mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	NA	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	90% 7.2mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	NA	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	NA	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	84.3% 590mg	290% 2030mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	161% 5460mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	266% 3990mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	NA	11mg per day for Men 19-50 years
Water	24.5% 906g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS French Vanilla Cafe Instant Coffee KRAFT per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs French Vanilla Cafe Instant Coffee KRAFT:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.
• 1 kilogram of French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs French Vanilla Cafe Instant Coffee KRAFT:

• 1 kilogram of Frozen Broccoli Spears has 3.4 times more Calcium, 2.2 times more Iron and 60.4 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While 1 kg of French Vanilla Cafe Instant Coffee KRAFT contains 3.4 times more Phosphorus, 2.2 times more Potassium and 23.5 times more Sodium than Frozen Broccoli Spears.
• 1 kilogram of French Vanilla Cafe Instant Coffee KRAFT lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 2.1 times more Fiber and 1.2 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• While 1 kg of French Vanilla Cafe Instant Coffee KRAFT contains 16.6 times more Energy, 56.5 times more Fat, 88.5 times more Saturated Fat, 13.9 times more Carbohydrate and 36.9 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy