Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereal Coffee Substitute

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereal Coffee Substitute	7%	6%	87%

Macro Nutrients

	Boiled Broccoli	Cereal Coffee Substitute	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	5.16% 5g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	3.74% 1.2g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	120% 156g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	12.7% 9.2g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	122% 46.2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereal Coffee Substitute	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	114% 1.5mg	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	53.6% 214μg	25.8% 103μg	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	143% 129mg	0% 0mg	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	19% 2.88mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereal Coffee Substitute	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	115% 484mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	95% 2.2mg	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	19% 133mg	164% 1151mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	143% 4848mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereal Coffee Substitute per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cereal Coffee Substitute to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cereal Coffee Substitute:

• 7 ounces of Boiled Broccoli have more Vitamin A, 1.3 times more Vitamin B2, 2.1 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 88.2 times more Vitamin K than Cereal Coffee Substitute.
• While 7 oz of Cereal Coffee Substitute Powder contain 6.6 times more Vitamin B1, 31.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.7 times more Vitamin B6 than Boiled and Drained Broccoli.
• 7 ounces of Cereal Coffee Substitute have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereal Coffee Substitute Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereal Coffee Substitute:

• 7 ounces of Boiled Broccoli have 11.2 times more Water than Cereal Coffee Substitute.
• While 7 oz of Cereal Coffee Substitute Powder contain 1.5 times more Calcium, 3.4 times more Copper, 6.9 times more Iron, 11.6 times more Magnesium, 5.7 times more Manganese, 8.7 times more Phosphorus, 8.3 times more Potassium, 40.1 times more Selenium and 2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereal Coffee Substitute contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.4 times more Omega 3 than Cereal Coffee Substitute.
• While 7 oz of Cereal Coffee Substitute Powder contain 10.3 times more Energy, 6.1 times more Fat, 22.2 times more Omega 6, 10.9 times more Carbohydrate, 3.3 times more Sugars, 7.1 times more Fiber and 2.5 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6