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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	23.5% 682kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	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	81.3% 106g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	106% 77g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	NA	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	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	NA	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	NA	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	37.7% 566mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	3.48% 129g	0.057% 2.13g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli has more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.

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

• Boiled Chopped Frozen Broccoli has 2.8 times more Calcium, 1.8 times more Iron and 60.5 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 4.1 times more Phosphorus, 3.8 times more Potassium and 36.3 times more Sodium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Boiled Chopped Frozen Broccoli has 2.1 times more Fiber and 1.2 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 17.2 times more Energy, 160 times more Fat, 255.6 times more Saturated Fat, 13.9 times more Carbohydrate and 36.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.