Comparing Nutrients in 1 kilogram Grape Leaves VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Grape Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	32% 930kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	535% 8.56g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	41% 53.5g	130g per day for Men 19-50 years
Sugars	87% 63g	20.3% 14.7g	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	289% 110g	79% 30g	38g per day for Men 19-50 years
Protein	100% 56g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1529% 13760μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.2% 2.3mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	135% 1.75mg	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	208% 830μg	235% 940μg	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	123% 111mg	759% 683mg	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	133% 20mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	363% 3630mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	461% 4.15mg	40% 0.36mg	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	329% 26.3mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	1241% 28.6mg	111% 2.56mg	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	130% 910mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	80% 2720mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20% 733g	24.5% 906g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Grape Leaves vs Frozen Broccoli Spears:

• 1 kilogram of Grape Leaves has 24.1 times more Vitamin A, 3.1 times more Vitamin B2, 5.1 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.8 times more Vitamin B1 and 6.2 times more Vitamin C than Raw Grape Leaves.
• Both Grape Leaves and Frozen Broccoli Spears provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin K per one kilogram.
• Both Raw Grape Leaves as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Grape Leaves has 8.9 times more Calcium, 11.5 times more Copper, 3.7 times more Iron, 5.9 times more Magnesium, 11.2 times more Manganese, 1.5 times more Phosphorus and 2 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.1 times more Selenium than Raw Grape Leaves.
• Both Grape Leaves and Frozen Broccoli Spears contain similar levels of Potassium per one kilogram.
• 1 kilogram of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Grape Leaves has 3.2 times more Energy, 6.2 times more Fat, 6.8 times more Omega 3, 3.2 times more Carbohydrate, 4.3 times more Sugars, 3.7 times more Fiber and 1.8 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Grape Leaves as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.