Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	8%	27%	65%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	30% 873kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	27% 26.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	70.5% 22.6g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	109% 142g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	96% 69.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	25% 9.53g	38g per day for Men 19-50 years
Protein	11% 6.15g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	57.7% 9.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.58% 0.06mg	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	27.8% 111μg	2.5% 9.92μg	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	88.4% 79.6mg	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	17.5% 2.6mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	123% 1.1mg	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	15% 1.2mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	69.6% 1.6mg	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	14% 97mg	128% 895mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	108% 3683mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.6 times more Vitamin B1, 4.3 times more Vitamin B5, 4.3 times more Vitamin B6, 11.2 times more Vitamin B9, more Vitamin C, 14.7 times more Vitamin E and 51.8 times more Vitamin K than With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa.
• While 7 oz of With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa contain 1.3 times more Vitamin B2 and 10.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 7 ounces of With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa:

• 7 ounces of Cooked Chopped Frozen Broccoli have 29.3 times more Water than With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa.
• While 7 oz of With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa contain 1.8 times more Calcium, 16.5 times more Copper, 5 times more Iron, 9.4 times more Magnesium, 3.6 times more Manganese, 9.2 times more Phosphorus, 13.1 times more Potassium, 5.7 times more Selenium, 45.5 times more Sodium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.8 times more Omega 3 than With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa.
• While 7 oz of With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa contain 15.7 times more Energy, 110.1 times more Fat, 632 times more Saturated Fat, 13.3 times more Carbohydrate, 23.8 times more Sugars, 1.6 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa provide inadequate amounts of Omega 6 in seven ounces.