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

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Red Or Green Grapes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.8% 313kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	97% 70.2g	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	51% 37g	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	% 32.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	2.27% 9.07μg	63.5% 254μg	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	16% 14.5mg	202% 182mg	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	5.75% 0.86mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.4μg	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	20.4% 1.63mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	44% 1mg	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	13% 91mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.87% 365g	11% 411g	3700g per day for Men 19-50 years

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

• Raw Red Or Green Grapes have 1.3 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 17 times more Vitamin A, 2.4 times more Vitamin B3, 5.5 times more Vitamin B5, 1.5 times more Vitamin B6, 28 times more Vitamin B9, 12.5 times more Vitamin C, 6.9 times more Vitamin E and 6 times more Vitamin K than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Red Or Green Grapes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Red Or Green Grapes have 3.7 times more Copper and 1.3 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 2.5 times more Phosphorus, 7 times more Selenium and 4 times more Zinc than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Boiled Chopped Frozen Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red Or Green Grapes have 2.5 times more Energy, 3.4 times more Carbohydrate and 10.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.8 times more Omega 3, 3.3 times more Fiber and 4.3 times more Protein than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.