Comparing Nutrients in 300 calories Grape Leaves VS Broccoli

Weight per 300 calories

• Grape Leaves: 323g
• Broccoli: 882g

Grape Leaves have 2.7 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Grape Leaves or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Broccoli	27%	8%	65%

Macro Nutrients

	Grape Leaves	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.05% 6.84g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	173% 2.76g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	45% 58.6g	130g per day for Men 19-50 years
Sugars	28% 20.3g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	93% 35.5g	60.4% 23g	38g per day for Men 19-50 years
Protein	32.3% 18g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Broccoli	Recommended Dietary Allowance
Vitamin A	493% 4439μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.14mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.6mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	119% 1.54mg	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	67% 268μg	139% 556μg	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	39.8% 36mg	875% 787mg	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	43% 6.45mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	292% 350μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Broccoli	Recommended Dietary Allowance
Calcium	117% 1171mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	48% 0.43mg	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	106% 8.5mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	73% 306mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	80.6% 1.85mg	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	42% 294mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	26% 877mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	6.4% 237g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Grape Leaves have 16.2 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 4.9 times more Vitamin B1, 6.8 times more Vitamin B5, 2.1 times more Vitamin B9, 22 times more Vitamin C and 2.6 times more Vitamin K than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 300 kcal.
• Both Raw Grape Leaves as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Grape Leaves vs Broccoli:

• Raw Grape Leaves have 2.8 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium and 5 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 2 times more Phosphorus, 3.2 times more Potassium, 7.6 times more Selenium, 10 times more Sodium, 1.7 times more Zinc and 3.3 times more Water than Raw Grape Leaves.

Comparison of macro-nutrients per 300 calories:

• Raw Grape Leaves have 2.1 times more Fat, 5 times more Omega 3, 1.4 times more Sugars and 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Protein than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
• Both Raw Grape Leaves as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.