Comparing Nutrients in 7 ounces Boiled Broccoli VS French Vanilla Cafe Instant Coffee KRAFT

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Boiled Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	28.5% 9.13g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	NA	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	114% 148g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	149% 108g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	17% 153μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	53.6% 214μg	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	143% 129mg	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	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	NA	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	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	NA	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	19% 133mg	57.5% 403mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	52.8% 792mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	NA	11mg per day for Men 19-50 years
Water	4.8% 177g	0.08% 2.98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs French Vanilla Cafe Instant Coffee KRAFT:

• Boiled and Drained Broccoli has more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.

Comparing minerals per 7 ounces for Boiled Broccoli vs French Vanilla Cafe Instant Coffee KRAFT:

• Boiled and Drained Broccoli has 3.3 times more Calcium, 2 times more Iron and 59.5 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 3 times more Phosphorus, 1.9 times more Potassium and 9.7 times more Sodium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 2.4 times more Fiber than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 13.7 times more Energy, 46.8 times more Fat, 58.2 times more Saturated Fat, 10.4 times more Carbohydrate and 39.1 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of Protein per 7 oz.
• Both Boiled and Drained Broccoli as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.