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

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Restaurant-prepared Espresso Brewed Coffee: 5556g

Cooked Chopped Frozen Broccoli has 3.1 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 500 calories - Cooked Chopped Frozen Broccoli or Restaurant-prepared Espresso Brewed Coffee?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	71.4% 93g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	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	141% 53.6g	0% 0g	38g per day for Men 19-50 years
Protein	99% 55.4g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	1808% 289mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	8.55% 0.11mg	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	250% 1000μg	14% 55.6μg	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	796% 716mg	12.3% 11mg	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	157% 23.6mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Calcium	59% 589mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	309% 2.78mg	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	136% 11mg	90% 7.22mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	1058% 4444mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	121% 2.78mg	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	125% 875mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	188% 6389mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	52% 778mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	147% 5433g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 17.7 times more Vitamin B1, 3.1 times more Vitamin B5, 20.9 times more Vitamin B6, 18 times more Vitamin B9, 64.4 times more Vitamin C, 42.4 times more Vitamin E and 283.2 times more Vitamin K than Restaurant-prepared Espresso Brewed Coffee.
• While 500 kcal of Restaurant-prepared Espresso Brewed Coffee contain 6.8 times more Vitamin B2 and 35.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 500 calories of Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Chopped Frozen Broccoli have 5.3 times more Calcium, 1.5 times more Iron, 1.4 times more Manganese, 2.3 times more Phosphorus, more Selenium and 1.8 times more Zinc than Restaurant-prepared Espresso Brewed Coffee.
• While 500 kcal of Restaurant-prepared Espresso Brewed Coffee contain 4.6 times more Copper, 19.1 times more Magnesium, 2.5 times more Potassium, 4 times more Sodium and 3.4 times more Water than Boiled Chopped Frozen Broccoli.
• 500 calories of Restaurant-prepared Espresso Brewed Coffee lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have more Omega 3, more Sugars, more Fiber and 8.3 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• While 500 kcal of Restaurant-prepared Espresso Brewed Coffee contain 4.7 times more Fat, 15.9 times more Saturated Fat and 22 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Restaurant-prepared Espresso Brewed Coffee offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 500 calories of Restaurant-prepared Espresso Brewed Coffee provide inadequate amounts of Omega 3 and Fiber