Comparing Nutrients in 5 ounces Broccoli VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%

Macro Nutrients

	Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Energy	1.66% 48kcal	0.44% 12.8kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	1.84% 2.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	0% 0g	38g per day for Men 19-50 years
Protein	7.14% 4g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	46% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	0.79% 0.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	0.22% 0.003mg	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	22.3% 89.3μg	0.35% 1.4μg	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	140% 126mg	0.31% 0.28mg	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	7.37% 1.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	7.87% 0.071mg	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	13% 1.03mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	3.1% 0.071mg	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	13.4% 94mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli versus 5 oz of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• 5 ounces of Broccoli have more Vitamin A, 71 times more Vitamin B1, 20.5 times more Vitamin B5, 87.5 times more Vitamin B6, 63 times more Vitamin B9, 446 times more Vitamin C, more Vitamin E and 1016 times more Vitamin K than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 5 oz of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 1.5 times more Vitamin B2 and 8.1 times more Vitamin B3 than Raw Broccoli.
• 5 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• 5 ounces of Broccoli have 23.5 times more Calcium, 5.6 times more Iron, 4.2 times more Manganese, 9.4 times more Phosphorus, 2.7 times more Potassium, more Selenium, 2.4 times more Sodium and 8.2 times more Zinc than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 5 oz of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 3.8 times more Magnesium than Raw Broccoli.
• Both Broccoli and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain similar levels of Copper and Water per five ounces.
• 5 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated lack sufficient amounts of Calcium, Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli have more Omega 3, 3.9 times more Carbohydrate, more Sugars, more Fiber and 28.2 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• 5 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Raw Broccoli as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated provide inadequate amounts of Energy and Omega 6 in five ounces.