Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Frozen Broccoli Spears	Canned Grape Leaves	Recommended Dietary Allowance
Energy	10% 290kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	54.6% 30.6g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	292% 2630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	280% 3.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	854% 42.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	811% 973μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	41% 410mg	289% 2890mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	1902% 28530mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.5% 906g	20.6% 761g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Canned Grape Leaves:

• 1 kilogram of Frozen Broccoli Spears has 1.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 6 times more Vitamin C than Canned Grape Leaves.
• While 1 kg of Canned Grape Leaves contains 4.6 times more Vitamin A, 3.2 times more Vitamin B2, 9.8 times more Vitamin B3, 17.6 times more Vitamin B5 and 1.3 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Grape Leaves provide similar amounts of Vitamin B1 and Vitamin K per one kilogram.
• Both Frozen Broccoli Spears as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 1.7 times more Phosphorus, 8.6 times more Potassium and 2.1 times more Selenium than Canned Grape Leaves.
• While 1 kg of Canned Grape Leaves contains 7 times more Calcium, 51.1 times more Copper, 4.1 times more Iron and 167.8 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Grape Leaves contain similar levels of Magnesium, Manganese, Zinc and Water per one kilogram.
• 1 kilogram of Canned Grape Leaves lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Grape Leaves contains 2.4 times more Energy, 5.8 times more Fat, 6.7 times more Omega 3, 2.2 times more Carbohydrate, 3.3 times more Fiber and 1.4 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Canned Grape Leaves provide inadequate amounts of Omega 6 in one kilogram.