Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Cooked Broccoli Raab	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	22.5% 652kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	22% 7g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	80.7% 105g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	114% 82.5g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	6% 0.078mg	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	25% 101μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.6% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	0.94% 0.85mg	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	24% 3.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	16.7% 167mg	38.4% 384mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	68.5% 0.62mg	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	22.5% 1.8mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	27.4% 0.63mg	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	16.6% 116mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	43% 1464mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Sweetened Mocha Instant Coffee per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Sweetened Mocha Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Sweetened Mocha Instant Coffee:

• 5 ounces of Cooked Broccoli Raab have 227 times more Vitamin A, 5.5 times more Vitamin B1, 5 times more Vitamin B2, 8.6 times more Vitamin B5, 4 times more Vitamin B6, 7.9 times more Vitamin B9, 61.7 times more Vitamin C, more Vitamin E and 170.7 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While 5 oz of Sweetened Mocha Instant Coffee contain more Vitamin B12 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Sweetened Mocha Instant Coffee provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Sweetened Mocha Instant Coffee:

• 5 ounces of Cooked Broccoli Raab have more Iron and 53.8 times more Water than Sweetened Mocha Instant Coffee.
• While 5 oz of Sweetened Mocha Instant Coffee contain 2.3 times more Calcium, 5.8 times more Copper, 2.5 times more Magnesium, 3.1 times more Phosphorus, 3 times more Potassium, 4.8 times more Selenium, 5.7 times more Sodium and 1.8 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Sweetened Mocha Instant Coffee contain similar levels of Manganese per five ounces.
• 5 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 3.5 times more Omega 3 and 1.5 times more Fiber than Sweetened Mocha Instant Coffee.
• While 5 oz of Sweetened Mocha Instant Coffee contain 18.4 times more Energy, 30.5 times more Fat, 55.4 times more Saturated Fat, 32.1 times more Omega 6, 23.7 times more Carbohydrate, 93.9 times more Sugars and 1.4 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6