Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli VS Canned Grape Leaves

Weight per 300 calories

• Boiled Spears Frozen Broccoli: 1071g
• Canned Grape Leaves: 435g

Canned Grape Leaves have 2.5 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is low in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Canned Grape Leaves?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	8.83% 8.57g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	4.24% 1.36g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	229% 3.67g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	3.73% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	39% 51g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	NA	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	84.6% 32g	113% 43g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	371% 18.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	45.5% 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	80.4% 321μg	84.8% 339μg	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	477% 430mg	54.6% 49mg	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	94% 14mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	353% 423μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	54.6% 546mg	126% 1257mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	889% 8mg	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	81.7% 6.54mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	55% 1.26mg	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	84% 589mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	827% 12404mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	26.3% 972g	8.94% 331g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Canned Grape Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Canned Grape Leaves?

Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Canned Grape Leaves:

• 300 calories of Boiled Spears Frozen Broccoli have 2.1 times more Vitamin B1, 2.4 times more Vitamin B6, 8.7 times more Vitamin C, 1.8 times more Vitamin E and 2.2 times more Vitamin K than Canned Grape Leaves.
• While 300 kcal of Canned Grape Leaves contain 2.1 times more Vitamin A, 1.8 times more Vitamin B2, 4 times more Vitamin B3 and 6.3 times more Vitamin B5 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Grape Leaves provide similar amounts of Vitamin B9 per 300 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Canned Grape Leaves:

• 300 calories of Boiled Spears Frozen Broccoli have 3.5 times more Magnesium, 2.8 times more Manganese, 4 times more Phosphorus, 15.3 times more Potassium, 5.2 times more Selenium, 1.8 times more Zinc and 2.9 times more Water than Canned Grape Leaves.
• While 300 kcal of Canned Grape Leaves contain 2.3 times more Calcium, 17.4 times more Copper, 2 times more Iron and 48.2 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• 300 calories of Canned Grape Leaves lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spears Frozen Broccoli have 1.8 times more Protein than Canned Grape Leaves.
• While 300 kcal of Canned Grape Leaves contain 7.3 times more Fat, 8.1 times more Omega 3 and 1.3 times more Fiber than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Grape Leaves offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Grape Leaves provide inadequate amounts of Omega 6 in 300 calories.