Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS 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	1.37% 39.7kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	5.83% 7.6g	79.8% 104g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	11% 4.25g	0% 0g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	36.5% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	2.75% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.16% 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	20% 79.4μg	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	63% 57mg	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	12.5% 1.87mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	2.24% 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	4.68% 46.8mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	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	11% 0.86mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	110% 464mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	9.92% 69.5mg	61.4% 429mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	147% 5011mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Instant Coffee half the Caffeine per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Instant Coffee half the Caffeine to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Instant Coffee half the Caffeine :

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 6.9 times more Vitamin B1, 2.8 times more Vitamin B5, 4.5 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 46.4 times more Vitamin K than Instant Coffee half the Caffeine .
• While 5 oz of Regular Instant Coffee half the Caffeine contain 61.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Instant Coffee half the Caffeine provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Instant Coffee half the Caffeine have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Instant Coffee half the Caffeine :

• 5 ounces of Cooked Chopped Frozen Broccoli have 29.3 times more Water than Instant Coffee half the Caffeine .
• While 5 oz of Regular Instant Coffee half the Caffeine contain 4.3 times more Calcium, 4.1 times more Copper, 7.2 times more Iron, 25.2 times more Magnesium, 7.7 times more Manganese, 6.2 times more Phosphorus, 24.9 times more Potassium, 18 times more Selenium and 3.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Instant Coffee half the Caffeine contain similar levels of Zinc per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.8 times more Omega 3, more Sugars and more Fiber than Instant Coffee half the Caffeine .
• While 5 oz of Regular Instant Coffee half the Caffeine contain 12.6 times more Energy, 13.7 times more Carbohydrate and 4.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Instant Coffee half the Caffeine provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Broccoli as well as Regular Instant Coffee half the Caffeine provide inadequate amounts of Omega 6 in five ounces.