Comparing Nutrients in 100 grams 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	0.9% 26kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	75% 54.3g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	5% 2.8g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	16.8% 67μg	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	62.7% 56.4mg	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	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	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	5.6% 56mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	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	10% 0.81mg	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	NA	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	7.14% 50mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	NA	11mg per day for Men 19-50 years
Water	2.47% 91g	0.041% 1.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 grams 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 100 grams:

• 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 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.