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

Weight per 300 calories

• Broccoli Raab: 1364g
• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated: 3333g

Broccoli Raab has 2.4 times more energy per 100g than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated. It has very low energy density when compared to other foods. Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%

Macro Nutrients

	Broccoli Raab	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	6.9% 6.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	30% 39g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	0% 0g	38g per day for Men 19-50 years
Protein	77% 43.2g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	454% 5.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	1085% 174mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Calcium	147% 1473mg	6.67% 66.7mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	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	365% 29mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	635% 2667mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	34% 1262g	88% 3260g	3700g per day for Men 19-50 years

Broccoli Raab VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated?

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

• 300 calories of Broccoli Raab have more Vitamin A, 66.3 times more Vitamin B1, 4.7 times more Vitamin B5, 35 times more Vitamin B6, 34 times more Vitamin B9, 41.3 times more Vitamin C, more Vitamin E and 916.4 times more Vitamin K than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 300 kcal of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 3.4 times more Vitamin B2 and 10.4 times more Vitamin B3 than Raw Broccoli Raab.
• 300 calories of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Broccoli Raab have 22.1 times more Calcium, 6.7 times more Iron, 3.2 times more Manganese, 4.3 times more Phosphorus, more Selenium and 6.3 times more Zinc than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 300 kcal of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 2.9 times more Copper, 8.9 times more Magnesium, 1.4 times more Potassium and 2.6 times more Water than Raw Broccoli Raab.
• Both Broccoli Raab and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain similar levels of Sodium per 300 calories.
• 300 calories of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have more Omega 3, more Sugars, more Fiber and 13 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 300 kcal of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 2.7 times more Saturated Fat, 7.8 times more Omega 6 and 1.4 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated provide inadequate amounts of Omega 3, Fiber and Protein