Comparing Nutrients in 1 kilogram American Type Grapes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	American Type Grapes	Broccoli Raab	Recommended Dietary Allowance
Energy	23% 670kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	22% 28.5g	130g per day for Men 19-50 years
Sugars	224% 163g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	23.7% 9g	71% 27g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	132% 1.7mg	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	10% 40μg	208% 830μg	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	44.4% 40mg	224% 202mg	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	12.7% 1.9mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 140mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	46.7% 0.42mg	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	36.3% 2.9mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	312% 7.18mg	172% 3.95mg	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	14.3% 100mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	22% 813g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: American Type Grapes VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of American Type Grapes versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of American Type Grapes vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 26.2 times more Vitamin A, 1.8 times more Vitamin B1, 2.3 times more Vitamin B2, 4.1 times more Vitamin B3, 13.4 times more Vitamin B5, 1.6 times more Vitamin B6, 20.8 times more Vitamin B9, 5.1 times more Vitamin C, 8.5 times more Vitamin E and 15.3 times more Vitamin K than Raw American Type Grapes.
• 1 kilogram of American Type Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw American Type Grapes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for American Type Grapes vs Broccoli Raab:

• 1 kilogram of American Type Grapes has 1.8 times more Manganese than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 7.7 times more Calcium, 7.4 times more Iron, 4.4 times more Magnesium, 7.3 times more Phosphorus, 16.5 times more Sodium and 19.3 times more Zinc than Raw American Type Grapes.
• Both American Type Grapes and Broccoli Raab contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of American Type Grapes lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw American Type Grapes as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of American Type Grapes has 3 times more Energy, 6 times more Carbohydrate and 42.8 times more Sugars than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 7.9 times more Omega 3, 3 times more Fiber and 5 times more Protein than Raw American Type Grapes.
• 1 kilogram of American Type Grapes provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Raw American Type Grapes as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.