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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Broccoli Raab	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	7.6% 220kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	198% 192g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	144% 46g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	574% 746g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	37% 14g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	146% 1310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	108% 1080mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	NA	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	290% 2030mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	161% 5460mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	266% 3990mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	NA	11mg per day for Men 19-50 years
Water	25% 926g	0.41% 15g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs French Vanilla Cafe Instant Coffee KRAFT:

• 1 kilogram of Broccoli Raab 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 Broccoli Raab vs French Vanilla Cafe Instant Coffee KRAFT:

• 1 kilogram of Broccoli Raab has 9 times more Calcium, 6.5 times more Iron and 61.7 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While 1 kg of French Vanilla Cafe Instant Coffee KRAFT contains 2.8 times more Phosphorus, 2.8 times more Potassium and 12.1 times more Sodium than Raw Broccoli Raab.
• 1 kilogram of French Vanilla Cafe Instant Coffee KRAFT lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 1.9 times more Fiber and 1.3 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• While 1 kg of French Vanilla Cafe Instant Coffee KRAFT contains 21.9 times more Energy, 39.2 times more Fat, 55.4 times more Saturated Fat, 26.2 times more Carbohydrate and 142.9 times more Sugars than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy