Comparing Nutrients in 1 pound Grape Leaves VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Grape Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	14.5% 422kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	243% 3.9g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	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	60.4% 78.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	9.2% 6.67g	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	131% 50g	36% 13.6g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	693% 6241μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	165% 1647mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9% 333g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Grape Leaves has 24.1 times more Vitamin A, 3.1 times more Vitamin B2, 5.1 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.8 times more Vitamin B1 and 6.2 times more Vitamin C than Raw Grape Leaves.
• Both Grape Leaves and Frozen Broccoli Spears provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin K per one pound.
• Both Raw Grape Leaves as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Grape Leaves has 8.9 times more Calcium, 11.5 times more Copper, 3.7 times more Iron, 5.9 times more Magnesium, 11.2 times more Manganese, 1.5 times more Phosphorus and 2 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.1 times more Selenium than Raw Grape Leaves.
• Both Grape Leaves and Frozen Broccoli Spears contain similar levels of Potassium per one pound.
• 1 pound of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Grape Leaves has 3.2 times more Energy, 6.2 times more Fat, 6.8 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 Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Grape Leaves as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.