Comparing Nutrients in 300 calories Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated VS Boiled Broccoli

Weight per 300 calories

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated: 3333g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 3.9 times more energy per unit of mass than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated, which is low in comparison to other foods. Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated having very low energy density.

Which food has more nutrients per 300 calories - Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated or Boiled Broccoli?

Macros Ratio

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

Macro Nutrients

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.3% 56.3g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	0% 0g	16.4% 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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	0% 0g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.78% 0.033mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1085% 174mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.13% 0.067mg	132% 1.7mg	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	8.33% 33.3μg	231% 926μg	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	7.4% 6.67mg	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.67% 66.7mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	54% 4.33mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	635% 2667mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	72.3% 1.66mg	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	33.3% 233mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	113% 3833mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	88% 3260g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Boiled Broccoli:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 5.6 times more Vitamin B2 and 36.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 16.2 times more Vitamin B1, 5.7 times more Vitamin B5, 25.7 times more Vitamin B6, 27.8 times more Vitamin B9, 83.4 times more Vitamin C, more Vitamin E and 362.8 times more Vitamin K than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Boiled Broccoli:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 3.2 times more Copper, 14.8 times more Magnesium, 1.5 times more Potassium, 1.3 times more Sodium and 4.3 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.1 times more Calcium, 1.3 times more Iron, 2.5 times more Phosphorus, more Selenium and 2.3 times more Zinc than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated and Boiled and Drained Broccoli have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 1.7 times more Fat, 4.5 times more Saturated Fat and 7 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, more Sugars, more Fiber and 6.1 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.