Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Frozen Broccoli Spears	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	2% 57.5kcal	31.5% 913kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	11.6% 1.97g	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	113% 147g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	159% 115g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	11% 6.07g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	8.4% 0.11mg	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	46.6% 187μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.2% 0.89μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	1.32% 1.2mg	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	18% 2.68mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	53.8% 538mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	96% 0.86mg	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	18% 1.43mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	38.4% 0.88mg	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	16.7% 117mg	71% 498mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	60.3% 2050mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Sweetened Mocha Instant Coffee per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Sweetened Mocha Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Sweetened Mocha Instant Coffee:

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 2.3 times more Vitamin B1, 4.1 times more Vitamin B2, 4.7 times more Vitamin B5, 3.2 times more Vitamin B6, 10.4 times more Vitamin B9, 113.8 times more Vitamin C, more Vitamin E and 67.6 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 4.9 times more Vitamin B3 and more Vitamin B12 than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 7 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Sweetened Mocha Instant Coffee:

• 7 ounces of Frozen Broccoli Spears have more Iron and 53.3 times more Water than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 6.6 times more Calcium, 12.1 times more Copper, 4.3 times more Magnesium, 1.7 times more Manganese, 4.3 times more Phosphorus, 4.1 times more Potassium, 3.3 times more Selenium, 18.6 times more Sodium and 2.8 times more Zinc than Frozen Broccoli Spears.
• 7 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Omega 3 and 1.6 times more Fiber than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 15.9 times more Energy, 46.7 times more Fat, 94.9 times more Saturated Fat, 26.9 times more Omega 6, 13.8 times more Carbohydrate, 39.6 times more Sugars and 1.7 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6