Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Decaffeinated Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Decaffeinated Instant Coffee	13%	1%	86%

Macro Nutrients

	Cooked Broccoli Raab	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Energy	0.86% 25kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	58.5% 76g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	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	0.33% 0.24g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	0% 0g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	0% 0mg	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	17.8% 71μg	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	41% 37mg	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	17% 2.53mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Calcium	11.8% 118mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	7.67% 0.069mg	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	16% 1.27mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	53% 1.22mg	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	11.7% 82mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	103% 3501mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.086% 3.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Decaffeinated Instant Coffee per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Decaffeinated Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Decaffeinated Instant Coffee:

• 100 grams of Cooked Broccoli Raab have more Vitamin A, more Vitamin B1, 4.6 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 134.7 times more Vitamin K than Decaffeinated Instant Coffee.
• While 100 g of Decaffeinated Instant Coffee Powder contain 9.7 times more Vitamin B2 and 13.9 times more Vitamin B3 than Cooked Broccoli Raab.
• 100 grams of Decaffeinated Instant Coffee have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Decaffeinated Instant Coffee Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Decaffeinated Instant Coffee:

• 100 grams of Cooked Broccoli Raab have 2.4 times more Sodium, 4.9 times more Zinc and 28.6 times more Water than Decaffeinated Instant Coffee.
• While 100 g of Decaffeinated Instant Coffee Powder contain 3 times more Iron, 11.5 times more Magnesium, 3.2 times more Manganese, 3.5 times more Phosphorus, 10.2 times more Potassium and 13.3 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Decaffeinated Instant Coffee contain similar levels of Calcium and Copper per 100 grams.
• 100 grams of Decaffeinated Instant Coffee lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 25.1 times more Omega 3 and more Fiber than Decaffeinated Instant Coffee.
• While 100 g of Decaffeinated Instant Coffee Powder contain 14 times more Energy, 24.4 times more Carbohydrate and 3 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Decaffeinated Instant Coffee provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Broccoli Raab as well as Decaffeinated Instant Coffee Powder provide inadequate amounts of Omega 6 in 100 grams.