Comparing Nutrients in 7 ounces Sweetened Mocha Instant Coffee VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	31.5% 913kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.5g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	159% 115g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	20% 0.26mg	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	4.47% 18μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.2% 0.89μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	124% 112mg	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	0% 0mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	53.8% 538mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	8.38% 0.075mg	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	0% 0mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	25.4% 0.58mg	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	71% 498mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweetened Mocha Instant Coffee vs Frozen Chopped Broccoli:

• Sweetened Mocha Instant Coffee has 4.8 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 5.4 times more Vitamin B5, 2.4 times more Vitamin B6, 7.4 times more Vitamin B9, 94 times more Vitamin C, more Vitamin E and 54.1 times more Vitamin K than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Mocha Instant Coffee vs Frozen Chopped Broccoli:

• Sweetened Mocha Instant Coffee has 4.8 times more Calcium, 11.4 times more Copper, 3.8 times more Magnesium, 1.5 times more Manganese, 5 times more Phosphorus, 4.9 times more Potassium, 2.2 times more Selenium, 13.2 times more Sodium and 2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Iron and 53.8 times more Water than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Mocha Instant Coffee has 17.7 times more Energy, 54.7 times more Fat, 112.1 times more Saturated Fat, 32.1 times more Omega 6, 15.5 times more Carbohydrate, 43.1 times more Sugars and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Omega 3 and 1.6 times more Fiber than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.