Comparing Nutrients in 14 ounces Boiled Broccoli VS Muscadine Grapes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Muscadine Grapes	5%	7%	88%

Macro Nutrients

	Boiled Broccoli	Muscadine Grapes	Recommended Dietary Allowance
Energy	4.8% 139kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	NA	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	42.5% 55.3g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	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	4.05% 2.94g	21.5% 15.6g	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	% 1.94g	% 14.6g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2.26g	g per day for Men 19-50 years
Fiber	34.5% 13g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	17% 9.45g	5.74% 3.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Muscadine Grapes	Recommended Dietary Allowance
Vitamin A	34% 306μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 429μg	2% 7.94μg	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	286% 258mg	28.7% 25.8mg	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	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Muscadine Grapes	Recommended Dietary Allowance
Calcium	16% 159mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	52.5% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	340% 7.83mg	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	38% 266mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.04% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Muscadine Grapes:

• Boiled and Drained Broccoli has 25.7 times more Vitamin A, 54 times more Vitamin B9 and 10 times more Vitamin C than Raw Muscadine Grapes.
• While Raw Muscadine Grapes contain 12.2 times more Vitamin B2 than Boiled and Drained Broccoli.

Comparing minerals per 14 ounces for Boiled Broccoli vs Muscadine Grapes:

• Boiled and Drained Broccoli has 2.6 times more Iron, 1.5 times more Magnesium, 2.8 times more Phosphorus, 1.4 times more Potassium, 41 times more Sodium and 4.1 times more Zinc than Raw Muscadine Grapes.
• While Raw Muscadine Grapes contain 2 times more Copper and 10.2 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Muscadine Grapes have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 2.9 times more Protein than Raw Muscadine Grapes.
• While Raw Muscadine Grapes contain 1.6 times more Energy, 1.9 times more Carbohydrate and 5.3 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Muscadine Grapes have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Broccoli as well as Raw Muscadine Grapes have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.