Comparing Nutrients in 5 ounces French Vanilla Cafe Instant Coffee KRAFT VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	French Vanilla Cafe Instant Coffee KRAFT	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	23.5% 682kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.3% 106g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	106% 77g	2.87% 2.1g	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	5.22% 2g	11% 4.25g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	French Vanilla Cafe Instant Coffee KRAFT	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19% 0.25mg	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	NA	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Vanilla Cafe Instant Coffee KRAFT	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.7% 17mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	NA	5.67% 0.051mg	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	5.85% 0.47mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	NA	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	15.8% 0.36mg	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	41% 288mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	NA	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.057% 2.13g	3.47% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of French Vanilla Cafe Instant Coffee KRAFT vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.

Comparing minerals per 5 ounces for French Vanilla Cafe Instant Coffee KRAFT vs Frozen Broccoli Spears:

• French Vanilla Cafe Instant Coffee KRAFT has 3.4 times more Phosphorus, 2.2 times more Potassium and 23.5 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.4 times more Calcium, 2.2 times more Iron and 60.4 times more Water than French Vanilla Cafe Instant Coffee KRAFT.

Comparison of macro-nutrients per 5 ounces:

• French Vanilla Cafe Instant Coffee KRAFT has 16.6 times more Energy, 56.5 times more Fat, 88.5 times more Saturated Fat, 13.9 times more Carbohydrate and 36.9 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.1 times more Fiber than French Vanilla Cafe Instant Coffee KRAFT.
• Both French Vanilla Cafe Instant Coffee KRAFT and Frozen Broccoli Spears have similar amounts of Protein per 5 oz.
• Both French Vanilla Cafe Instant Coffee KRAFT as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.