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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Broccoli Raab	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	28.5% 9.13g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	114% 148g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	57.5% 403mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	52.8% 792mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	NA	11mg per day for Men 19-50 years
Water	4.96% 184g	0.08% 2.98g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS French Vanilla Cafe Instant Coffee KRAFT per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of French Vanilla Cafe Instant Coffee KRAFT to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Broccoli Raab have more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.
• 7 ounces of French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Vitamin C

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

• 7 ounces of Broccoli Raab have 9 times more Calcium, 6.5 times more Iron and 61.7 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While 7 oz of French Vanilla Cafe Instant Coffee KRAFT contain 2.8 times more Phosphorus, 2.8 times more Potassium and 12.1 times more Sodium than Raw Broccoli Raab.
• 7 ounces of French Vanilla Cafe Instant Coffee KRAFT lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.9 times more Fiber and 1.3 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• While 7 oz of French Vanilla Cafe Instant Coffee KRAFT contain 21.9 times more Energy, 39.2 times more Fat, 55.4 times more Saturated Fat, 26.2 times more Carbohydrate and 142.9 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy