Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS French Vanilla Cafe Instant Coffee KRAFT

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	4.38% 127kcal	75.2% 2182kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	89.8% 87g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	65.2% 21g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	260% 338g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	340% 246g	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	36% 13.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	25% 14g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	15% 150mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	34.6% 2.77mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	NA	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	31.8% 222mg	132% 921mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	73% 2477mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	121% 1810mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	NA	11mg per day for Men 19-50 years
Water	11% 411g	0.18% 6.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs French Vanilla Cafe Instant Coffee KRAFT:

• Boiled Chopped Frozen Broccoli has more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs French Vanilla Cafe Instant Coffee KRAFT:

• Boiled Chopped Frozen Broccoli has 2.8 times more Calcium, 1.8 times more Iron and 60.5 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 4.1 times more Phosphorus, 3.8 times more Potassium and 36.3 times more Sodium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli has 2.1 times more Fiber and 1.2 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 17.2 times more Energy, 160 times more Fat, 255.6 times more Saturated Fat, 13.9 times more Carbohydrate and 36.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.