Comparing Nutrients in 1 pound Grape Leaves VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Grape Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	14.5% 422kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	243% 3.9g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.4% 78.5g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	131% 50g	36% 13.6g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	693% 6241μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	45.4% 0.59mg	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	94% 376μg	76% 304μg	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	56% 50.3mg	284% 256mg	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	60.5% 9.07mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	165% 1647mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	19% 0.17mg	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	149% 12mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	58% 1.33mg	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	59% 413mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9% 333g	11.2% 415g	3700g per day for Men 19-50 years

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

• Raw Grape Leaves have 26.5 times more Vitamin A, 3.7 times more Vitamin B2, 5 times more Vitamin B3, 3.1 times more Vitamin B6, 1.2 times more Vitamin B9, 1.6 times more Vitamin E and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin B1 and 5.1 times more Vitamin C than Raw Grape Leaves.
• Both Raw Grape Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Grape Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Grape Leaves have 6.5 times more Calcium, 10.9 times more Copper, 3.2 times more Iron, 5.3 times more Magnesium, 9.7 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Selenium and 2.7 times more Sodium than Raw Grape Leaves.
• Both Raw Grape Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Grape Leaves have 3.6 times more Energy, 7.3 times more Fat, 7.6 times more Saturated Fat, 8.2 times more Omega 3, 3.6 times more Carbohydrate, 4.7 times more Sugars, 3.7 times more Fiber and 2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Raw Grape Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.