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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Cooked Broccoli Raab	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	23.5% 682kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	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	81.3% 106g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	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	5.22% 2g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	NA	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	37.7% 566mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	NA	11mg per day for Men 19-50 years
Water	3.5% 130g	0.057% 2.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS French Vanilla Cafe Instant Coffee KRAFT per 5 oz

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

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

• 5 ounces of Cooked Broccoli Raab have more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.
• 5 ounces of French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Vitamin C

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

• 5 ounces of Cooked Broccoli Raab have 9.8 times more Calcium, 3.8 times more Iron and 60.9 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While 5 oz of French Vanilla Cafe Instant Coffee KRAFT contain 2.5 times more Phosphorus, 1.6 times more Potassium and 7.1 times more Sodium than Cooked Broccoli Raab.
• 5 ounces of French Vanilla Cafe Instant Coffee KRAFT lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 2 times more Fiber and 1.5 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• While 5 oz of French Vanilla Cafe Instant Coffee KRAFT contain 19.2 times more Energy, 36.9 times more Fat, 51.7 times more Saturated Fat, 23.9 times more Carbohydrate and 87.6 times more Sugars than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy