Comparing Nutrients in 500 calories Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated VS Frozen Broccoli Spears

Weight per 500 calories

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated: 5556g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 3.2 times more energy per unit of mass than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated, which is very low in comparison to other foods. Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated having very low energy density.

Which food has more nutrients per 500 calories - Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated or Frozen Broccoli Spears?

Macros Ratio

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

Macro Nutrients

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	71% 92g	130g per day for Men 19-50 years
Sugars	0% 0g	35% 25.3g	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	0% 0g	136% 51.7g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1808% 289mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	0% 0mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11% 111mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	69% 0.62mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	1058% 4444mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	188% 6389mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	52% 778mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	147% 5433g	42% 1561g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Frozen Broccoli Spears:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 5 times more Vitamin B2 and 36.3 times more Vitamin B3 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 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, more Vitamin E and 314.7 times more Vitamin K than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Frozen Broccoli Spears:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 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.
• While Frozen Broccoli Spears contain 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 Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.

Comparison of macro-nutrients per 500 calories:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 1.7 times more Fat, 5.7 times more Saturated Fat and 8 times more Omega 6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Omega 3, more Sugars, more Fiber and 9.5 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated and Frozen Broccoli Spears have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.