Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	2.58% 3.35g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0% 0g	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	2.27% 1.65g	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	% 1.5g	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	0% 0g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.1% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	0.31% 0.004mg	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	33.2% 133μg	0.5% 2μg	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	124% 112mg	0.44% 0.4mg	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	16% 2.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Calcium	11% 111mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	11% 0.099mg	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	20% 1.6mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	4.3% 0.099mg	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% 99mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.25% 194g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 53 times more Vitamin B1, 10 times more Vitamin B5, 65 times more Vitamin B6, 67 times more Vitamin B9, 282 times more Vitamin C, more Vitamin E and 811 times more Vitamin K than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 7 oz of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 1.8 times more Vitamin B2 and 11.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• 7 ounces of Frozen Chopped Broccoli have 28 times more Calcium, 6.2 times more Iron, 5.9 times more Manganese, 7.1 times more Phosphorus, 1.8 times more Potassium, more Selenium and 9.6 times more Zinc than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While 7 oz of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain 1.3 times more Copper and 4.4 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contain similar levels of Water per seven ounces.
• 7 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated lack sufficient amounts of Calcium, Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have more Omega 3, 2.8 times more Carbohydrate, more Fiber and 28.1 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• 7 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated provide inadequate amounts of Energy and Omega 6 in seven ounces.