Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Restaurant-prepared Espresso Brewed Coffee

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Restaurant-prepared Espresso Brewed Coffee: 3333g

Frozen Broccoli Spears have 3.2 times more energy per 100g than Restaurant-prepared Espresso Brewed Coffee. It has very low energy density when compared to other foods. Restaurant-prepared Espresso Brewed Coffee having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Restaurant-prepared Espresso Brewed Coffee?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%

Macro Nutrients

	Frozen Broccoli Spears	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	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	42.6% 55.3g	43% 55.7g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	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	81.7% 31g	0% 0g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	454% 5.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	1085% 174mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Calcium	42.4% 424mg	6.67% 66.7mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	185% 1.67mg	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	93% 7.45mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	635% 2667mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	25.3% 937g	88% 3260g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Restaurant-prepared Espresso Brewed Coffee Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Restaurant-prepared Espresso Brewed Coffee?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Restaurant-prepared Espresso Brewed Coffee:

• 300 calories of Frozen Broccoli Spears have more Vitamin A, 22.3 times more Vitamin B1, 2.7 times more Vitamin B5, 27.2 times more Vitamin B6, 29.2 times more Vitamin B9, 106 times more Vitamin C, 41.9 times more Vitamin E and 314.7 times more Vitamin K than Restaurant-prepared Espresso Brewed Coffee.
• While 300 kcal of Restaurant-prepared Espresso Brewed Coffee contain 5 times more Vitamin B2 and 36.3 times more Vitamin B3 than Frozen Broccoli Spears.
• 300 calories of Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Restaurant-prepared Espresso Brewed Coffee:

• 300 calories of Frozen Broccoli Spears have 6.4 times more Calcium, 1.7 times more Iron, 1.6 times more Manganese, 2.6 times more Phosphorus, more Selenium and 2.1 times more Zinc than Restaurant-prepared Espresso Brewed Coffee.
• While 300 kcal of Restaurant-prepared Espresso Brewed Coffee contain 4.5 times more Copper, 16.1 times more Magnesium, 1.5 times more Potassium, 2.7 times more Sodium and 3.5 times more Water than Frozen Broccoli Spears.
• 300 calories of Restaurant-prepared Espresso Brewed Coffee lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have more Omega 3, more Sugars, more Fiber and 7.9 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• While 300 kcal of Restaurant-prepared Espresso Brewed Coffee contain 1.7 times more Fat, 5.7 times more Saturated Fat and 8 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Restaurant-prepared Espresso Brewed Coffee offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 300 calories of Restaurant-prepared Espresso Brewed Coffee provide inadequate amounts of Omega 3 and Fiber