Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Grape Leaves	Recommended Dietary Allowance
Energy	4.38% 127kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	243% 3.9g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	3.95% 0.67g	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	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	39.4% 28.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	131% 50g	38g per day for Men 19-50 years
Protein	25% 14g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Grape Leaves	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	693% 6241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	140% 1.8mg	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	34% 136μg	94% 376μg	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	56% 50.3mg	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	60.5% 9.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Grape Leaves	Recommended Dietary Allowance
Calcium	23% 231mg	165% 1647mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	209% 1.9mg	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	34.6% 2.77mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	563% 13mg	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	35.6% 249mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11% 411g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Grape Leaves per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Grape Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Grape Leaves:

• 1 pound of Boiled Spears Frozen Broccoli has 1.4 times more Vitamin B1 and 3.6 times more Vitamin C than Grape Leaves.
• While 1 lb of Raw Grape Leaves contains 27 times more Vitamin A, 4.4 times more Vitamin B2, 5.2 times more Vitamin B3, 3.1 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.5 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Grape Leaves provide similar amounts of Vitamin B5 and Vitamin K per one pound.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Grape Leaves:

• 1 pound of Boiled Spears Frozen Broccoli has 2.1 times more Selenium and 1.2 times more Water than Grape Leaves.
• While 1 lb of Raw Grape Leaves contains 7.1 times more Calcium, 9.7 times more Copper, 4.3 times more Iron, 4.8 times more Magnesium, 8.8 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Grape Leaves contains 3.3 times more Energy, 19.3 times more Fat, 20.4 times more Omega 3, 3.2 times more Carbohydrate, 4.3 times more Sugars, 3.7 times more Fiber and 1.8 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in one pound.