Comparing Nutrients in 1 kilogram Muscadine Grapes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Broccoli	27%	8%	65%

Macro Nutrients

	Muscadine Grapes	Broccoli	Recommended Dietary Allowance
Energy	19.7% 570kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	NA	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	103% 39g	68.4% 26g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	5% 20μg	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Broccoli	Recommended Dietary Allowance
Calcium	37% 370mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	54.4% 0.49mg	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	32.5% 2.6mg	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	37.3% 4.1mg	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 Broccoli:

• Raw Muscadine Grapes have 12.8 times more Vitamin B2 than Raw Broccoli.
• While Raw Broccoli contains 10.3 times more Vitamin A, 31.5 times more Vitamin B9 and 13.7 times more Vitamin C than Raw Muscadine Grapes.

Comparing minerals per 1 kilogram for Muscadine Grapes vs Broccoli:

• Raw Muscadine Grapes have 2.4 times more Copper and 9.4 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 2.8 times more Phosphorus, 1.6 times more Potassium, 33 times more Sodium and 3.7 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Raw Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Muscadine Grapes have 1.7 times more Energy, 2.1 times more Carbohydrate, 5.8 times more Fructose and 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 3.5 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Raw Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.