Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Instant Coffee half the Caffeine

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Instant Coffee half the Caffeine: 142g

Regular Instant Coffee half the Caffeine has 12.6 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Instant Coffee half the Caffeine ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	1.5% 0.26g	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	80% 104g	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	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Instant Coffee half the Caffeine	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	0.95% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	3.17% 0.041mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	59% 589mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	22% 0.2mg	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	78.3% 6.26mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	106% 2.43mg	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	61.5% 430mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	148% 5021mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	3.5% 52.6mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Instant Coffee half the Caffeine :

• Boiled Chopped Frozen Broccoli has more Vitamin A, 86.4 times more Vitamin B1, 13.8 times more Vitamin B2, 35.5 times more Vitamin B5, 56.4 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 582.9 times more Vitamin K than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 4.9 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Instant Coffee half the Caffeine :

• Boiled Chopped Frozen Broccoli has 2.9 times more Calcium, 3.1 times more Copper, 1.7 times more Iron, 1.6 times more Manganese, 2 times more Phosphorus, 3.7 times more Sodium, 10.1 times more Zinc and 367.9 times more Water than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 2 times more Magnesium, 2 times more Potassium and 1.4 times more Selenium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli has 35.2 times more Omega 3, more Sugars, more Fiber and 2.7 times more Protein than Regular Instant Coffee half the Caffeine .
• Both Boiled Chopped Frozen Broccoli and Regular Instant Coffee half the Caffeine have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.