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

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Canned Grape Leaves: 435g

Canned Grape Leaves have 2.4 times more energy per unit of mass than Frozen Broccoli Spears, which is low in comparison to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Frozen Broccoli Spears	Canned Grape Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	8.83% 8.57g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	4.24% 1.36g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	229% 3.67g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	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	42.6% 55.3g	39% 51g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	81.7% 31g	113% 43g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	371% 18.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	353% 423μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	42.4% 424mg	126% 1257mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	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	93% 7.45mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	827% 12404mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	25.3% 937g	8.94% 331g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Canned Grape Leaves Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Broccoli Spears have 2.7 times more Vitamin B1, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9, 14.4 times more Vitamin C, 1.8 times more Vitamin E and 2.5 times more Vitamin K than Canned Grape Leaves.
• While 300 kcal of Canned Grape Leaves contain 1.9 times more Vitamin A, 1.3 times more Vitamin B2, 4.1 times more Vitamin B3 and 7.4 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Broccoli Spears have 2.7 times more Magnesium, 2.1 times more Manganese, 4.1 times more Phosphorus, 20.5 times more Potassium, 5 times more Selenium, 2 times more Zinc and 2.8 times more Water than Canned Grape Leaves.
• While 300 kcal of Canned Grape Leaves contain 3 times more Calcium, 21.5 times more Copper, 1.7 times more Iron and 70.5 times more Sodium than Frozen Broccoli Spears.
• 300 calories of Canned Grape Leaves lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 1.7 times more Protein than Canned Grape Leaves.
• While 300 kcal of Canned Grape Leaves contain 2.4 times more Fat, 2.8 times more Omega 3 and 1.4 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Grape Leaves offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Frozen Broccoli Spears as well as Canned Grape Leaves provide inadequate amounts of Omega 6 in 300 calories.