Comparing Nutrients in 300 calories Sweetened Mocha Instant Coffee VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Sweetened Mocha Instant Coffee: 65.2g
• Cooked Chopped Frozen Broccoli: 1071g

Sweetened Mocha Instant Coffee has 16.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Sweetened Mocha Instant Coffee or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	44% 57.3g	130g per day for Men 19-50 years
Sugars	52.4% 38g	21.7% 15.8g	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	3.26% 1.24g	84.6% 32g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.7% 0.02mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.22% 1.48mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.68% 0.034mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.76% 0.036mg	107% 1.4mg	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	1.47% 5.87μg	150% 600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.2% 0.29μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.43% 0.39mg	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.82% 0.98μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	17.7% 177mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	40.5% 0.36mg	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	0% 0mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.3mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	104% 2.4mg	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	23.4% 164mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	7.35% 4.04μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	5.7% 0.63mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	26.3% 972g	3700g per day for Men 19-50 years

Sweetened Mocha Instant Coffee VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweetened Mocha Instant Coffee or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Sweetened Mocha Instant Coffee vs Cooked Chopped Frozen Broccoli:

• 300 calories of Sweetened Mocha Instant Coffee have more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 837.9 times more Vitamin A, 29.1 times more Vitamin B1, 47.5 times more Vitamin B2, 3.3 times more Vitamin B3, 86.6 times more Vitamin B5, 38.8 times more Vitamin B6, 102.2 times more Vitamin B9, 1098 times more Vitamin C, more Vitamin E and 964.9 times more Vitamin K than Sweetened Mocha Instant Coffee.
• 300 calories of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 300 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweetened Mocha Instant Coffee vs Cooked Chopped Frozen Broccoli:

• 300 calories of Sweetened Mocha Instant Coffee have 1.8 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 2 times more Calcium, 1.3 times more Copper, more Iron, 3.1 times more Magnesium, 8.2 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium, 1.9 times more Selenium, 4.8 times more Zinc and 876.7 times more Water than Sweetened Mocha Instant Coffee.
• 300 calories of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweetened Mocha Instant Coffee have 8.1 times more Fat, 16.7 times more Saturated Fat and 2.4 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 11.9 times more Omega 3, 25.9 times more Fiber and 9.6 times more Protein than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Sweetened Mocha Instant Coffee provide inadequate amounts of Omega 3 and Fiber
• Both Sweetened Mocha Instant Coffee as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.