Comparing Nutrients in 1 kilogram Grapes, canned, thompson seedless, water pack, solids and liquids VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, water pack, solids and liquids	5%	2%	93%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Grapes, canned, thompson seedless, water pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13.8% 400kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	134% 97g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	79% 30g	38g per day for Men 19-50 years
Protein	8.93% 5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, water pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	100% 1.3mg	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	7.5% 30μg	168% 670μg	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	11% 10mg	627% 564mg	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	8.67% 1.3mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, water pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	42.2% 0.38mg	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	123% 9.8mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	128% 2.94mg	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	25.7% 180mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24% 888g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Grapes, canned, thompson seedless, water pack, solids and liquids vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 1.7 times more Vitamin B1, 4.2 times more Vitamin B2, 3.6 times more Vitamin B3, 6.8 times more Vitamin B5, 2 times more Vitamin B6, 22.3 times more Vitamin B9, 56.4 times more Vitamin C, 9.4 times more Vitamin E and 8.3 times more Vitamin K than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Grapes, canned, thompson seedless, water pack, solids and liquids vs Frozen Chopped Broccoli:

• Grapes, canned, thompson seedless, water pack, solids and liquids have 1.5 times more Copper and 1.2 times more Iron than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.6 times more Calcium, 3 times more Magnesium, 7.5 times more Manganese, 2.8 times more Phosphorus, 2 times more Potassium, 28 times more Selenium, 4 times more Sodium and 9.6 times more Zinc than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Grapes, canned, thompson seedless, water pack, solids and liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Grapes, canned, thompson seedless, water pack, solids and liquids have 1.5 times more Energy, 2.2 times more Carbohydrate and 7.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 15 times more Omega 3, 5 times more Fiber and 5.6 times more Protein than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.