Comparing Nutrients in 500 calories Grape Leaves VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Grape Leaves: 538g
• Boiled Spears Frozen Broccoli: 1786g

Grape Leaves have 3.3 times more energy per 100g than Boiled Spears Frozen Broccoli. It has average energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Grape Leaves or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Grape Leaves	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	5.65% 1.8g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	288% 4.6g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	73.6% 96g	130g per day for Men 19-50 years
Sugars	46.7% 34g	36.2% 26.3g	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	156% 59g	141% 53.6g	38g per day for Men 19-50 years
Protein	53.8% 30g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	822% 7398μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	179% 2.32mg	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	112% 446μg	134% 536μg	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	66.3% 59.7mg	796% 716mg	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	71.7% 10.8mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	487% 584μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	195% 1952mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	85.3% 0.77mg	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	177% 14mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	122% 511mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	667% 15.3mg	252% 5.8mg	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	70% 489mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	43% 1462mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	10.7% 394g	43.8% 1620g	3700g per day for Men 19-50 years

Grape Leaves VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Grape Leaves or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Grape Leaves vs Boiled Spears Frozen Broccoli:

• 500 calories of Grape Leaves have 8.1 times more Vitamin A, 1.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 4.6 times more Vitamin B1, 3.9 times more Vitamin B5, 12 times more Vitamin C, 2.2 times more Vitamin E and 2.7 times more Vitamin K than Raw Grape Leaves.
• Both Grape Leaves and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• Both Raw Grape Leaves as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Grape Leaves vs Boiled Spears Frozen Broccoli:

• 500 calories of Grape Leaves have 2.1 times more Calcium, 2.9 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium and 2.6 times more Manganese than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 2 times more Phosphorus, 2.2 times more Potassium, 7 times more Selenium, 8.9 times more Sodium, 1.5 times more Zinc and 4.1 times more Water than Raw Grape Leaves.
• 500 calories of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Grape Leaves have 5.8 times more Fat, 6.1 times more Omega 3 and 1.3 times more Sugars than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Protein than Raw Grape Leaves.
• Both Grape Leaves and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Raw Grape Leaves as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.