Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Prepared With Tap Water Brewed Coffee

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Prepared With Tap Water Brewed Coffee	73%	27%	0%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Prepared With Tap Water Brewed Coffee	Recommended Dietary Allowance
Energy	4.38% 127kcal	0.16% 4.54kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.027% 0.005g	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	0% 0g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	0% 0g	38g per day for Men 19-50 years
Protein	25% 14g	0.97% 0.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Prepared With Tap Water Brewed Coffee	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	5.4% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	0.35% 0.005mg	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	34% 136μg	2.27% 9.07μg	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	202% 182mg	0% 0mg	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	40% 6mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Prepared With Tap Water Brewed Coffee	Recommended Dietary Allowance
Calcium	23% 231mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	1% 0.009mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.3% 411μg	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	0.57% 0.045mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	4.54% 0.1mg	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	35.6% 249mg	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	11% 411g	12% 451g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Prepared With Tap Water Brewed Coffee per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Prepared With Tap Water Brewed Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Prepared With Tap Water Brewed Coffee:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, 3.9 times more Vitamin B1, 2.4 times more Vitamin B3, 130 times more Vitamin B6, 15 times more Vitamin B9, more Vitamin C, 132 times more Vitamin E and 881 times more Vitamin K than Prepared With Tap Water Brewed Coffee.
• Both Boiled Spears Frozen Broccoli and Prepared With Tap Water Brewed Coffee provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Prepared With Tap Water Brewed Coffee have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Prepared With Tap Water Brewed Coffee have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Prepared With Tap Water Brewed Coffee:

• 1 pound of Boiled Spears Frozen Broccoli has 25.5 times more Calcium, 21.5 times more Copper, 61 times more Iron, 6.7 times more Magnesium, 14.1 times more Manganese, 18.3 times more Phosphorus, 3.7 times more Potassium, more Selenium and 15 times more Zinc than Prepared With Tap Water Brewed Coffee.
• Both Boiled Spears Frozen Broccoli and Prepared With Tap Water Brewed Coffee contain similar levels of Water per one pound.
• 1 pound of Prepared With Tap Water Brewed Coffee lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has more Omega 3, more Carbohydrate, more Sugars, more Fiber and 25.8 times more Protein than Prepared With Tap Water Brewed Coffee.
• 1 pound of Prepared With Tap Water Brewed Coffee provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Prepared With Tap Water Brewed Coffee provide inadequate amounts of Energy and Omega 6 in one pound.