Comparing Nutrients in 1 pound Instant Coffee VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Instant Coffee	14%	1%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Instant Coffee	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	55.2% 1601kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0% 0g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	36% 13.6g	38g per day for Men 19-50 years
Protein	99% 55.3g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Instant Coffee	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.02% 0.036mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	799% 128mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	45.4% 0.59mg	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	0% 0μg	76% 304μg	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	0% 0mg	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Coffee	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	64% 640mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	19% 0.17mg	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	250% 20mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	353% 1483mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	338% 7.77mg	58% 1.33mg	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	196% 1374mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	472% 16034mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.38% 14g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Instant Coffee VS Frozen Chopped Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Instant Coffee vs Frozen Chopped Broccoli:

• 1 pound of Instant Coffee has 59.9 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 6.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B5, 4.5 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 42.7 times more Vitamin K than Regular Instant Coffee Powder.
• 1 pound of Instant Coffee have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Regular Instant Coffee Powder as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Instant Coffee vs Frozen Chopped Broccoli:

• 1 pound of Instant Coffee has 2.5 times more Calcium, 3.7 times more Copper, 5.4 times more Iron, 18.2 times more Magnesium, 5.8 times more Manganese, 6.1 times more Phosphorus, 16.7 times more Potassium, 4.5 times more Selenium and 1.5 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Zinc and 29.5 times more Water than Regular Instant Coffee Powder.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Instant Coffee has 13.6 times more Energy, 15.8 times more Carbohydrate and 4.3 times more Protein than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 7 times more Omega 3 and more Fiber than Regular Instant Coffee Powder.
• 1 pound of Instant Coffee provide inadequate amounts of Omega 3 and Fiber
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Regular Instant Coffee Powder as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one pound.