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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	Frozen Broccoli Spears	Red Or Green Grapes	Recommended Dietary Allowance
Energy	4.54% 132kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	24.8% 14g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	55% 66.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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

Nutrient Comparison: Frozen Broccoli Spears VS Red Or Green Grapes per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Red Or Green Grapes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Frozen Broccoli Spears has 19 times more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 4.8 times more Vitamin B5, 2 times more Vitamin B6, 47 times more Vitamin B9, 21.3 times more Vitamin C, 7.1 times more Vitamin E and 6.9 times more Vitamin K than Red Or Green Grapes.
• Both Frozen Broccoli Spears and Red Or Green Grapes provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 4.1 times more Calcium, 2 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, 19 times more Selenium and 4.9 times more Zinc than Red Or Green Grapes.
• While 1 lb of Raw Red Or Green Grapes contains 3.5 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Red Or Green Grapes contain similar levels of Water per one pound.
• 1 pound of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 11.4 times more Omega 3, 3.3 times more Fiber and 4.3 times more Protein than Red Or Green Grapes.
• While 1 lb of Raw Red Or Green Grapes contains 2.4 times more Energy, 3.4 times more Carbohydrate and 10.5 times more Sugars than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 pound of Red Or Green Grapes provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Raw Red Or Green Grapes provide inadequate amounts of Omega 6 in one pound.