Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Red Or Green Grapes

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Red Or Green Grapes: 725g

Raw Red Or Green Grapes have 2.8 times more energy per unit of mass than Cooked Broccoli Raab, which is low in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Red Or Green Grapes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	Cooked Broccoli Raab	Red Or Green Grapes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	251% 4g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	1.58% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	101% 131g	130g per day for Men 19-50 years
Sugars	17% 12.4g	155% 112g	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	6.62% 4.8g	81.3% 59g	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	% 4.6g	% 52g	g per day for Men 19-50 years
Sucrose	% 3g	% 1.1g	g per day for Men 19-50 years
Fiber	147% 56g	17% 6.52g	38g per day for Men 19-50 years
Protein	137% 76.6g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	504% 4540μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	7.25% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	48% 0.62mg	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	355% 1420μg	3.62% 14.5μg	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	822% 740mg	25.8% 23mg	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	337% 50.6mg	9.18% 1.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	88% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	236% 2360mg	7.25% 72.5mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.4% 56.5μg	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	318% 25.4mg	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	12% 50.7mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	22.4% 0.51mg	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	234% 1640mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	40.7% 1384mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	1.3% 0.72μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	0.97% 14.5mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	15.8% 584g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Red Or Green Grapes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Red Or Green Grapes?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Red Or Green Grapes:

• 500 calories of Cooked Broccoli Raab have 208.8 times more Vitamin A, 6.8 times more Vitamin B1, 5.5 times more Vitamin B2, 29.6 times more Vitamin B3, 24.7 times more Vitamin B5, 7.1 times more Vitamin B6, 98 times more Vitamin B9, 31.9 times more Vitamin C, 36.8 times more Vitamin E and 48.4 times more Vitamin K than Red Or Green Grapes.
• 500 calories of Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Cooked Broccoli Raab as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Red Or Green Grapes:

• 500 calories of Cooked Broccoli Raab have 32.6 times more Calcium, 1.6 times more Copper, 9.7 times more Iron, 10.6 times more Magnesium, 14.8 times more Manganese, 11.3 times more Phosphorus, 5 times more Potassium, 35.9 times more Selenium, 77.3 times more Sodium, 21.3 times more Zinc and 3.1 times more Water than Red Or Green Grapes.
• 500 calories of Red Or Green Grapes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 9 times more Fat, 50.4 times more Omega 3, 8.6 times more Fiber and 14.7 times more Protein than Red Or Green Grapes.
• While 500 kcal of Raw Red Or Green Grapes contain 2.1 times more Carbohydrate, 9 times more Sugars and 12.3 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Red Or Green Grapes offer comparable quantities of Energy per 500 calories.
• 500 calories of Red Or Green Grapes provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Raw Red Or Green Grapes provide inadequate amounts of Omega 6 in 500 calories.