Comparing Nutrients in 1 pound Sweetened Mocha Instant Coffee VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Broccoli Raab	Recommended Dietary Allowance
Energy	72% 2087kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	74.2% 72g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 336g	9.94% 13g	130g per day for Men 19-50 years
Sugars	364% 264g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	43% 24g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.3mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	59.7% 0.78mg	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	10.2% 41μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	85% 2.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.02% 2.72mg	102% 92mg	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	0% 0mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Broccoli Raab	Recommended Dietary Allowance
Calcium	123% 1229mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	21% 0.19mg	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	0% 0mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	87.8% 2mg	78% 1.8mg	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	163% 1139mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	138% 4686mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	96% 1438mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Mocha Instant Coffee VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Mocha Instant Coffee versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sweetened Mocha Instant Coffee vs Broccoli Raab:

• 1 pound of Sweetened Mocha Instant Coffee has 1.9 times more Vitamin B3 and more Vitamin B12 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 131 times more Vitamin A, 5.2 times more Vitamin B1, 4.6 times more Vitamin B2, 6.2 times more Vitamin B5, 3.1 times more Vitamin B6, 9.2 times more Vitamin B9, 33.7 times more Vitamin C, more Vitamin E and 149.3 times more Vitamin K than Sweetened Mocha Instant Coffee.
• 1 pound of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Sweetened Mocha Instant Coffee vs Broccoli Raab:

• 1 pound of Sweetened Mocha Instant Coffee has 2.5 times more Calcium, 10.4 times more Copper, 3.1 times more Magnesium, 3.4 times more Phosphorus, 5.3 times more Potassium, 6.2 times more Selenium, 9.6 times more Sodium and 1.2 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Iron and 54.4 times more Water than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Broccoli Raab contain similar levels of Manganese per one pound.
• 1 pound of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Mocha Instant Coffee has 20.9 times more Energy, 32.4 times more Fat, 59.4 times more Saturated Fat, 34.3 times more Omega 6, 26 times more Carbohydrate, 153.2 times more Sugars and 1.7 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.3 times more Omega 3 and 1.4 times more Fiber than Sweetened Mocha Instant Coffee.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6