Comparing Nutrients in 1 pound Muscadine Grapes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Muscadine Grapes	Boiled Broccoli	Recommended Dietary Allowance
Energy	8.9% 259kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	24.5% 17.8g	4.63% 3.36g	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	% 16.6g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 0.36g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	69.8% 0.91mg	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	2.27% 9.07μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.8% 29.5mg	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	16.8% 168mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	14.7% 1.18mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	389% 8.95mg	38.3% 0.88mg	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	15.6% 109mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	10.3% 382g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Muscadine Grapes vs Boiled Broccoli:

• Raw Muscadine Grapes have 12.2 times more Vitamin B2 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 54 times more Vitamin B9 and 10 times more Vitamin C than Raw Muscadine Grapes.

Comparing minerals per 1 pound for Muscadine Grapes vs Boiled Broccoli:

• Raw Muscadine Grapes have 2 times more Copper and 10.2 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Iron, 1.5 times more Magnesium, 2.8 times more Phosphorus, 1.4 times more Potassium, 41 times more Sodium and 4.1 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Boiled and Drained Broccoli have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Muscadine Grapes have 1.6 times more Energy, 1.9 times more Carbohydrate and 5.3 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Raw Muscadine Grapes as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.