Comparing Nutrients in 500 calories Restaurant-prepared Espresso Brewed Coffee VS Cooked Broccoli Raab

Weight per 500 calories

• Restaurant-prepared Espresso Brewed Coffee: 5556g
• Cooked Broccoli Raab: 2000g

Cooked Broccoli Raab has 2.8 times more energy per unit of mass than Restaurant-prepared Espresso Brewed Coffee, which is very low in comparison to other foods. Restaurant-prepared Espresso Brewed Coffee having very low energy density.

Discover which food has more nutrients per 500 calories - Restaurant-prepared Espresso Brewed Coffee or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Restaurant-prepared Espresso Brewed Coffee	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	0% 0g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	48% 62.4g	130g per day for Men 19-50 years
Sugars	0% 0g	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	0% 0g	147% 56g	38g per day for Men 19-50 years
Protein	12% 6.67g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Restaurant-prepared Espresso Brewed Coffee	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1808% 289mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	338% 4.4mg	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	14% 55.6μg	355% 1420μg	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	12.3% 11mg	822% 740mg	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	3.7% 0.56mg	337% 50.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4267% 5120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Restaurant-prepared Espresso Brewed Coffee	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	11% 111mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	167% 1.5mg	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	90% 7.22mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	1058% 4444mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	330% 7.6mg	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	55.6% 389mg	234% 1640mg	700mg per day for Men 19-50 years
Potassium	188% 6389mg	202% 6860mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	52% 778mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	98% 11mg	11mg per day for Men 19-50 years
Water	147% 5433g	49.4% 1828g	3700g per day for Men 19-50 years

Restaurant-prepared Espresso Brewed Coffee VS Cooked Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Restaurant-prepared Espresso Brewed Coffee or Cooked Broccoli Raab?

Lets compare vitamin content per 500 calories of Restaurant-prepared Espresso Brewed Coffee vs Cooked Broccoli Raab:

• 500 calories of Restaurant-prepared Espresso Brewed Coffee have 3.5 times more Vitamin B2 and 7.2 times more Vitamin B3 than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain more Vitamin A, 60.8 times more Vitamin B1, 5.8 times more Vitamin B5, 39.6 times more Vitamin B6, 25.6 times more Vitamin B9, 66.6 times more Vitamin C, 91.1 times more Vitamin E and 921.6 times more Vitamin K than Restaurant-prepared Espresso Brewed Coffee.
• 500 calories of Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin E and Vitamin K
• Both Restaurant-prepared Espresso Brewed Coffee as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Restaurant-prepared Espresso Brewed Coffee vs Cooked Broccoli Raab:

• 500 calories of Restaurant-prepared Espresso Brewed Coffee have 1.9 times more Copper, 8.2 times more Magnesium and 3 times more Water than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 21.2 times more Calcium, 3.5 times more Iron, 2.7 times more Manganese, 4.2 times more Phosphorus, more Selenium, 1.4 times more Sodium and 3.9 times more Zinc than Restaurant-prepared Espresso Brewed Coffee.
• Both Restaurant-prepared Espresso Brewed Coffee and Cooked Broccoli Raab contain similar levels of Potassium per 500 calories.
• 500 calories of Restaurant-prepared Espresso Brewed Coffee lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Restaurant-prepared Espresso Brewed Coffee have 2.9 times more Saturated Fat, 8.2 times more Omega 6 and 1.5 times more Carbohydrate than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain more Omega 3, more Sugars, more Fiber and 11.5 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• Both Restaurant-prepared Espresso Brewed Coffee and Cooked Broccoli Raab offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Restaurant-prepared Espresso Brewed Coffee provide inadequate amounts of Omega 3 and Fiber
• 500 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6