Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Red Or Green Grapes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Red Or Green Grapes	Recommended Dietary Allowance
Energy	4.38% 127kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	63% 82g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	97% 70.2g	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	51% 37g	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	% 32.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	36% 13.6g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	25% 14g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	30% 0.39mg	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	63.5% 254μg	2.27% 9.07μg	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	202% 182mg	16% 14.5mg	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	40% 6mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	55% 66.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	15% 150mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.88% 35.4μg	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	34.6% 2.77mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	14% 0.32mg	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	31.8% 222mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 411g	9.87% 365g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Red Or Green Grapes:

• Boiled Chopped Frozen Broccoli has 17 times more Vitamin A, 2.4 times more Vitamin B3, 5.5 times more Vitamin B5, 1.5 times more Vitamin B6, 28 times more Vitamin B9, 12.5 times more Vitamin C, 6.9 times more Vitamin E and 6 times more Vitamin K than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 1.3 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Red Or Green Grapes have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Red Or Green Grapes:

• Boiled Chopped Frozen Broccoli has 3.3 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 2.5 times more Phosphorus, 7 times more Selenium and 4 times more Zinc than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 3.7 times more Copper and 1.3 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Red Or Green Grapes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli has 3.8 times more Omega 3, 3.3 times more Fiber and 4.3 times more Protein than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 2.5 times more Energy, 3.4 times more Carbohydrate and 10.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Or Green Grapes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.