Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Energy	3.83% 111kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	8.06% 7.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	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	31.3% 12g	103% 39.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	116% 1044μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	339% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	41.5% 0.54mg	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	55.6% 222μg	77.4% 310μg	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	177% 159mg	50% 45mg	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	35% 5.24mg	47.4% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	322% 386μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	13% 131mg	115% 1147mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	812% 7.3mg	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	30.3% 2.42mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	50% 1.15mg	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	27.8% 194mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	755% 11323mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.73% 360g	8.16% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Grape Leaves per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Canned Grape Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Canned Grape Leaves:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.5 times more Vitamin C than Canned Grape Leaves.
• While 14 oz of Canned Grape Leaves contain 5.2 times more Vitamin A, 4.5 times more Vitamin B2, 9.8 times more Vitamin B3, 15.6 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Grape Leaves provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per 14 ounces.
• Both Boiled Chopped Frozen Broccoli as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Canned Grape Leaves:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Phosphorus and 4.9 times more Potassium than Canned Grape Leaves.
• While 14 oz of Canned Grape Leaves contain 8.8 times more Calcium, 54.1 times more Copper, 4.9 times more Iron, 1.3 times more Manganese, 259.4 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Grape Leaves contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Canned Grape Leaves lack sufficient amounts of Potassium
• Both Boiled Chopped Frozen Broccoli as well as Canned Grape Leaves lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Grape Leaves contain 2.5 times more Energy, 16.4 times more Fat, 20.1 times more Omega 3, 2.2 times more Carbohydrate, 3.3 times more Fiber and 1.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Canned Grape Leaves provide inadequate amounts of Omega 6 in 14 ounces.