Comparing Nutrients in 1 pound Broccoli VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Broccoli	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	5.3% 154kcal	72% 2087kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	74.2% 72g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	258% 336g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	364% 264g	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	4.25% 3.1g	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	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	23% 12.8g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	64% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	19% 0.25mg	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	71.4% 286μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	85% 2.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	3.02% 2.72mg	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	23.6% 3.54mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	21.3% 213mg	123% 1229mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	219% 1.97mg	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	41.4% 3.3mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	87.8% 2mg	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	42.8% 299mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	138% 4686mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	96% 1438mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	11% 405g	0.21% 7.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 31 times more Vitamin A, 2.3 times more Vitamin B1, 4.2 times more Vitamin B2, 11 times more Vitamin B5, 3.2 times more Vitamin B6, 7 times more Vitamin B9, 148.7 times more Vitamin C, more Vitamin E and 67.7 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 3.5 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin D in 1 lb.

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

• Raw Broccoli has more Iron and 52.5 times more Water than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 5.8 times more Calcium, 8.9 times more Copper, 3.2 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 3.3 times more Potassium, 2.5 times more Selenium, 9.6 times more Sodium and 2.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.4 times more Fiber than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 13.5 times more Energy, 42.9 times more Fat, 43.3 times more Saturated Fat, 20.3 times more Omega 6, 11.2 times more Carbohydrate, 34.2 times more Sugars and 1.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Sweetened Mocha Instant Coffee have similar amounts of Omega 3 per 1 lb.
• Both Raw Broccoli as well as Sweetened Mocha Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.