Comparing Nutrients in 300 calories Muscadine Grapes VS Broccoli

Weight per 300 calories

• Muscadine Grapes: 526g
• Broccoli: 882g

Muscadine Grapes have 1.7 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Muscadine Grapes or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Broccoli	27%	8%	65%

Macro Nutrients

	Muscadine Grapes	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	NA	3.14% 1g	32g per day for Men 19-50 years
Omega 3	NA	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	NA	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	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	28.5% 20.6g	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	% 19.3g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 3g	% 0.88g	g per day for Men 19-50 years
Fiber	54% 20.5g	60.4% 23g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Broccoli	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	2.63% 10.5μg	139% 556μg	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	38% 34.2mg	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Broccoli	Recommended Dietary Allowance
Calcium	19.5% 195mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	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	17% 1.37mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	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	18% 126mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	31.4% 1068mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	12% 444g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Muscadine Grapes vs Broccoli:

• Raw Muscadine Grapes have 7.6 times more Vitamin B2 than Raw Broccoli.
• While Raw Broccoli contains 17.3 times more Vitamin A, 52.8 times more Vitamin B9 and 23 times more Vitamin C than Raw Muscadine Grapes.

Comparing minerals per 300 calories for Muscadine Grapes vs Broccoli:

• Raw Muscadine Grapes have 1.4 times more Copper and 5.6 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 4.7 times more Iron, 2.5 times more Magnesium, 4.6 times more Phosphorus, 2.6 times more Potassium, 55.3 times more Sodium, 6.2 times more Zinc and 1.8 times more Water than Raw Muscadine Grapes.

Comparison of macro-nutrients per 300 calories:

• Raw Muscadine Grapes have 1.3 times more Carbohydrate and 3.4 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Fat and 5.8 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Raw Broccoli have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Muscadine Grapes as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.