Comparing Nutrients in 500 calories Broccoli Raab VS Instant Coffee half the Caffeine

Weight per 500 calories

• Broccoli Raab: 2273g
• Instant Coffee half the Caffeine: 142g

Regular Instant Coffee half the Caffeine has 16 times more energy per unit of mass than Raw Broccoli Raab, which is high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Instant Coffee half the Caffeine ?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Broccoli Raab	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	50% 64.8g	80% 104g	130g per day for Men 19-50 years
Sugars	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	0% 0g	38g per day for Men 19-50 years
Protein	129% 72g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	0.95% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	245% 2455mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	608% 48.6mg	78.3% 6.26mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	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	237% 1659mg	61.5% 430mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	148% 5021mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	3.5% 52.6mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	57% 2103g	0.12% 4.4g	3700g per day for Men 19-50 years

Broccoli Raab VS Instant Coffee Half The Caffeine Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Instant Coffee half the Caffeine ?

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

• 500 calories of Broccoli Raab have more Vitamin A, 324 times more Vitamin B1, 27.9 times more Vitamin B2, 53.1 times more Vitamin B5, 94.3 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 1886.3 times more Vitamin K than Instant Coffee half the Caffeine .
• While 500 kcal of Regular Instant Coffee half the Caffeine contain 1.4 times more Vitamin B3 than Raw Broccoli Raab.
• 500 calories of Instant Coffee half the Caffeine have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Instant Coffee half the Caffeine :

• 500 calories of Broccoli Raab have 12.3 times more Calcium, 4.8 times more Copper, 7.8 times more Iron, 3.7 times more Manganese, 3.9 times more Phosphorus, 1.3 times more Selenium, 14.3 times more Sodium, 35.2 times more Zinc and 477.7 times more Water than Instant Coffee half the Caffeine .
• Both Broccoli Raab and Instant Coffee half the Caffeine contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Instant Coffee half the Caffeine lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 15.7 times more Fat, 201.6 times more Omega 3, more Sugars, more Fiber and 3.5 times more Protein than Instant Coffee half the Caffeine .
• While 500 kcal of Regular Instant Coffee half the Caffeine contain 1.6 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Instant Coffee half the Caffeine offer comparable quantities of Energy per 500 calories.
• 500 calories of Instant Coffee half the Caffeine provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli Raab as well as Regular Instant Coffee half the Caffeine provide inadequate amounts of Omega 6 in 500 calories.