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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Frozen Chopped Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	28.5% 9.13g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	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	114% 148g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	11% 111mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	NA	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	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	NA	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	14% 99mg	57.5% 403mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	52.8% 792mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	NA	11mg per day for Men 19-50 years
Water	4.9% 181g	0.08% 2.98g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.

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

• Frozen Chopped Broccoli, Unprepared has 4.7 times more Calcium, 2.5 times more Iron and 61 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 4.1 times more Phosphorus, 2.6 times more Potassium and 16.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 2.1 times more Fiber than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 18.5 times more Energy, 66.2 times more Fat, 104.5 times more Saturated Fat, 15.6 times more Carbohydrate and 40.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of Protein per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.