Comparing Nutrients in 1 pound Boiled Broccoli VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%

Macro Nutrients

	Boiled Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Energy	5.47% 159kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	5.9% 7.67g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	0% 0g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	0.38% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	0.7% 0.009mg	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	122% 490μg	1.13% 4.54μg	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	327% 294mg	1% 0.91mg	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	44% 6.58mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Calcium	18% 181mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	86.4% 363mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	9.86% 0.23mg	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	43.4% 304mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11% 405g	12% 444g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• Boiled and Drained Broccoli has more Vitamin A, 63 times more Vitamin B1, 22 times more Vitamin B5, 100 times more Vitamin B6, 108 times more Vitamin B9, 324.5 times more Vitamin C, more Vitamin E and 1411 times more Vitamin K than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 1.4 times more Vitamin B2 and 9.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• Boiled and Drained Broccoli has 20 times more Calcium, 1.2 times more Copper, 5.2 times more Iron, 3.9 times more Manganese, 9.6 times more Phosphorus, 2.5 times more Potassium, more Selenium, 2.9 times more Sodium and 9 times more Zinc than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 3.8 times more Magnesium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 3.9 times more Energy, more Omega 3, 4.2 times more Carbohydrate, more Sugars, more Fiber and 23.8 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Boiled and Drained Broccoli as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.