Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Instant Coffee half the Caffeine

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Frozen Broccoli Spears	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	1% 29kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	56.3% 73g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	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	7.9% 3g	0% 0g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	25.8% 14.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	0.67% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	176% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	2.23% 0.029mg	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	23.5% 94μg	0% 0μg	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	76% 68.3mg	0% 0mg	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	9% 1.35mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	4.1% 41mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	15.4% 0.14mg	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	9% 0.72mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	78% 327mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	74.4% 1.7mg	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	8.43% 59mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	104% 3535mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Instant Coffee half the Caffeine per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Instant Coffee half the Caffeine to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Instant Coffee half the Caffeine :

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 9 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B5, 6 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 53.4 times more Vitamin K than Instant Coffee half the Caffeine .
• While 100 g of Regular Instant Coffee half the Caffeine contain 61 times more Vitamin B3 than Frozen Broccoli Spears.
• 100 grams of Instant Coffee half the Caffeine have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Instant Coffee half the Caffeine :

• 100 grams of Frozen Broccoli Spears have 29.2 times more Water than Instant Coffee half the Caffeine .
• While 100 g of Regular Instant Coffee half the Caffeine contain 3.4 times more Calcium, 3.9 times more Copper, 6.1 times more Iron, 20.4 times more Magnesium, 6.7 times more Manganese, 5.1 times more Phosphorus, 14.1 times more Potassium, 6.6 times more Selenium and 2.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Instant Coffee half the Caffeine contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 8.3 times more Omega 3, more Sugars and more Fiber than Instant Coffee half the Caffeine .
• While 100 g of Regular Instant Coffee half the Caffeine contain 12.1 times more Energy, 13.7 times more Carbohydrate and 4.7 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• 100 grams of Instant Coffee half the Caffeine provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Broccoli Spears as well as Regular Instant Coffee half the Caffeine provide inadequate amounts of Omega 6 in 100 grams.