Comparing Nutrients in 7 ounces Sweetened Mocha Instant Coffee VS Cooked Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Sweetened Mocha Instant Coffee	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	31.5% 913kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.5g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	25% 0.4g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	159% 115g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	53.8% 538mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Mocha Instant Coffee VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Mocha Instant Coffee versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Mocha Instant Coffee vs Cooked Broccoli Raab:

• 7 ounces of Sweetened Mocha Instant Coffee have more Vitamin B12 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 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.
• Both Sweetened Mocha Instant Coffee and Cooked Broccoli Raab provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Mocha Instant Coffee vs Cooked Broccoli Raab:

• 7 ounces of Sweetened Mocha Instant Coffee have 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.
• While 7 oz of Cooked Broccoli Raab contain more Iron and 53.8 times more Water than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Cooked Broccoli Raab contain similar levels of Manganese per seven ounces.
• 7 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Mocha Instant Coffee have 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.
• While 7 oz of Cooked Broccoli Raab contain 3.5 times more Omega 3 and 1.5 times more Fiber than Sweetened Mocha Instant Coffee.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6