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

Weight per 500 calories

• Broccoli: 1471g
• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated: 5556g

Broccoli has 3.8 times more energy per 100g than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated. It has low energy density when compared to other foods. Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%

Macro Nutrients

	Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	75% 98g	72.2% 94g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	0% 0g	38g per day for Men 19-50 years
Protein	74% 41.5g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	1808% 289mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Calcium	69% 691mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	134% 10.7mg	90% 7.22mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	1058% 4444mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	139% 971mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	188% 6389mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	52% 778mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	147% 5433g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 18.8 times more Vitamin B1, 5.4 times more Vitamin B5, 23.2 times more Vitamin B6, 16.7 times more Vitamin B9, 118.1 times more Vitamin C, more Vitamin E and 268.9 times more Vitamin K than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 5.7 times more Vitamin B2 and 30.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Broccoli has 6.2 times more Calcium, 1.5 times more Iron, 2.5 times more Phosphorus, more Selenium and 2.2 times more Zinc than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 3.9 times more Copper, 14.4 times more Magnesium, 1.4 times more Potassium, 1.6 times more Sodium and 4.1 times more Water than Raw Broccoli.
• Both Raw Broccoli and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has more Omega 3, more Sugars, more Fiber and 7.5 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 1.8 times more Fat, 3 times more Saturated Fat and 7.1 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.