Comparing Nutrients in 500 calories Canned Grape Leaves VS Frozen Chopped Broccoli

Weight per 500 calories

• Canned Grape Leaves: 725g
• Frozen Chopped Broccoli: 1923g

Canned Grape Leaves have 2.7 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Canned Grape Leaves or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Grape Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	6.22% 1.06g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.3% 85g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	189% 71.7g	152% 57.7g	38g per day for Men 19-50 years
Protein	55.3% 31g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	212% 1906μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.6mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	619% 31mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	192% 2.5mg	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	141% 565μg	322% 1288μg	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	91% 82mg	1205% 1085mg	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	86.5% 13mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	588% 705μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	209% 2094mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	1482% 13.3mg	81% 0.73mg	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	270% 21.6mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	246% 5.65mg	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	35% 246mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	1378% 20674mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	15% 551g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Grape Leaves vs Frozen Chopped Broccoli:

• Canned Grape Leaves have 1.9 times more Vitamin A, 1.4 times more Vitamin B2, 3.6 times more Vitamin B3 and 5.8 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Vitamin B1, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9, 13.2 times more Vitamin C, 1.8 times more Vitamin E and 2.2 times more Vitamin K than Canned Grape Leaves.
• Both Canned Grape Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Grape Leaves vs Frozen Chopped Broccoli:

• Canned Grape Leaves have 1.9 times more Calcium, 18.3 times more Copper, 1.4 times more Iron and 44.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.4 times more Magnesium, 2.7 times more Manganese, 3.9 times more Phosphorus, 19.4 times more Potassium, 8.3 times more Selenium, 3.2 times more Zinc and 3.2 times more Water than Canned Grape Leaves.

Comparison of macro-nutrients per 500 calories:

• Canned Grape Leaves have 2.6 times more Fat, 2.7 times more Saturated Fat, 3 times more Omega 3, 1.8 times more Omega 6 and 1.2 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Protein than Canned Grape Leaves.
• Both Canned Grape Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Grape Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.