Comparing Nutrients in 1 kilogram 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	9.66% 280kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	90% 117g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	79% 30g	261% 99g	38g per day for Men 19-50 years
Protein	55.4% 31g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	292% 2630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	280% 3.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	854% 42.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	105% 1.36mg	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	140% 560μg	195% 780μg	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	446% 401mg	126% 113mg	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	88% 13mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	811% 973μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	33% 330mg	289% 2890mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	2046% 18.4mg	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	76.3% 6.1mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	126% 2.9mg	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	70% 490mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1902% 28530mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	20.6% 761g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Grape Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Canned Grape Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Canned Grape Leaves:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3.5 times more Vitamin C than Canned Grape Leaves.
• While 1 kg of Canned Grape Leaves contains 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 one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Canned Grape Leaves:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.4 times more Phosphorus and 4.9 times more Potassium than Canned Grape Leaves.
• While 1 kg of Canned Grape Leaves contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Grape Leaves contains 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.
• 1 kilogram 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 one kilogram.