Comparing Nutrients in 100 calories Boiled Broccoli VS Restaurant-prepared Espresso Brewed Coffee

Weight per 100 calories

• Boiled Broccoli: 286g
• Restaurant-prepared Espresso Brewed Coffee: 1111g

Boiled Broccoli has 3.9 times more energy per 100g than Restaurant-prepared Espresso Brewed Coffee. It has low energy density when compared to other foods. Restaurant-prepared Espresso Brewed Coffee having very low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Restaurant-prepared Espresso Brewed Coffee?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%

Macro Nutrients

	Boiled Broccoli	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	25% 9.43g	0% 0g	38g per day for Men 19-50 years
Protein	12% 6.8g	2.4% 1.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	362% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	6.22% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	1.7% 0.022mg	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	77% 309μg	2.78% 11μg	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	206% 185mg	2.47% 2.22mg	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	27.6% 4.14mg	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Calcium	11.4% 114mg	2.22% 22.2mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	61.7% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	212% 889mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	24% 0.56mg	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	27.3% 191mg	11% 77.8mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	37.6% 1278mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	6.9% 255g	29.4% 1087g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Restaurant-prepared Espresso Brewed Coffee:

• Boiled and Drained Broccoli has more Vitamin A, 16.2 times more Vitamin B1, 5.7 times more Vitamin B5, 25.7 times more Vitamin B6, 27.8 times more Vitamin B9, 83.4 times more Vitamin C, 37.3 times more Vitamin E and 362.8 times more Vitamin K than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 5.6 times more Vitamin B2 and 36.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Restaurant-prepared Espresso Brewed Coffee:

• Boiled and Drained Broccoli has 5.1 times more Calcium, 1.3 times more Iron, 2.5 times more Phosphorus, more Selenium and 2.3 times more Zinc than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 3.2 times more Copper, 14.8 times more Magnesium, 1.5 times more Potassium, 1.3 times more Sodium and 4.3 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Restaurant-prepared Espresso Brewed Coffee have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli has more Omega 3, more Sugars, more Fiber and 5.1 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 1.7 times more Fat, 4.5 times more Saturated Fat and 7 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Restaurant-prepared Espresso Brewed Coffee have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Broccoli as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.