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

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Sweetened Mocha Instant Coffee: 65.2g

Sweetened Mocha Instant Coffee has 17.7 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Frozen Chopped Broccoli	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	37% 48.3g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	52.4% 38g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	3.26% 1.24g	38g per day for Men 19-50 years
Protein	58% 32.4g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0.072% 0.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	1.7% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	9.22% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	0.68% 0.034mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	2.76% 0.036mg	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	193% 773μg	1.47% 5.87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.2% 0.29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	723% 651mg	0.43% 0.39mg	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	94% 14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	0.82% 0.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	64.6% 646mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	31.5% 0.28mg	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	117% 9.35mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	10.6% 44.3mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	12.6% 0.29mg	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	82.4% 577mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	20% 674mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	7.35% 4.04μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.03% 1.1g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Chopped Broccoli have 920 times more Vitamin A, 30.2 times more Vitamin B1, 60.7 times more Vitamin B2, 3.7 times more Vitamin B3, 94.9 times more Vitamin B5, 41.8 times more Vitamin B6, 131.7 times more Vitamin B9, 1663.1 times more Vitamin C, more Vitamin E and 956.6 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While 300 kcal of Sweetened Mocha Instant Coffee contain more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• 300 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 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
• Both Frozen Chopped Broccoli, Unprepared as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin D in 300 calories.

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

• 300 calories of Frozen Chopped Broccoli have 3.7 times more Calcium, 1.5 times more Copper, more Iron, 4.7 times more Magnesium, 11.7 times more Manganese, 3.5 times more Phosphorus, 3.6 times more Potassium, 8 times more Selenium, 1.3 times more Sodium, 8.8 times more Zinc and 951.8 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 Frozen Chopped Broccoli have 32 times more Omega 3, 27.9 times more Fiber and 9.4 times more Protein than Sweetened Mocha Instant Coffee.
• While 300 kcal of Sweetened Mocha Instant Coffee contain 3.1 times more Fat, 6.3 times more Saturated Fat and 2.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sweetened Mocha Instant Coffee 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 Frozen Chopped Broccoli, Unprepared as well as Sweetened Mocha Instant Coffee provide inadequate amounts of Omega 6 in 300 calories.