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

Weight per 300 calories

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

Boiled Broccoli has 3.9 times more energy per 100g than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated. It has low energy density when compared to other foods. Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	0% 0g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Boiled and Drained Broccoli has 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.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 5.6 times more Vitamin B2 and 36.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Broccoli has 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.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 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.
• Both Boiled and Drained Broccoli and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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