Comparing Nutrients in 1 kilogram Muscadine Grapes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Muscadine Grapes	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.7% 570kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	54% 39.2g	10.2% 7.4g	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	% 36.7g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 0.8g	g per day for Men 19-50 years
Fiber	103% 39g	87% 33g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	154% 2mg	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	5% 20μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.2% 65mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	37% 370mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	32.5% 2.6mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	858% 19.7mg	84.3% 1.94mg	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	34.3% 240mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	22.8% 843g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Muscadine Grapes vs Boiled Broccoli:

• Raw Muscadine Grapes have 12.2 times more Vitamin B2 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 54 times more Vitamin B9 and 10 times more Vitamin C than Raw Muscadine Grapes.

Comparing minerals per 1 kilogram for Muscadine Grapes vs Boiled Broccoli:

• Raw Muscadine Grapes have 2 times more Copper and 10.2 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Iron, 1.5 times more Magnesium, 2.8 times more Phosphorus, 1.4 times more Potassium, 41 times more Sodium and 4.1 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Boiled and Drained Broccoli have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Muscadine Grapes have 1.6 times more Energy, 1.9 times more Carbohydrate and 5.3 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Raw Muscadine Grapes as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.