Comparing Nutrients in 500 calories Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids VS Broccoli

Weight per 500 calories

• Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids: 658g
• Broccoli: 1471g

Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have 2.2 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 500 calories - Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	75% 98g	130g per day for Men 19-50 years
Sugars	173% 125g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	10.4% 3.95g	101% 38.2g	38g per day for Men 19-50 years
Protein	5.64% 3.16g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 19.7μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.14% 0.82mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	198% 2.57mg	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	4.93% 19.7μg	232% 926μg	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	7.3% 6.58mg	1458% 1312mg	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	5.7% 0.86mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.5μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Broccoli	Recommended Dietary Allowance
Calcium	6.58% 65.8mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	80% 0.72mg	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	77.3% 6.2mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	9.4% 39.5mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	134% 3.1mg	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	16% 112mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	20% 678mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	14% 523g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Broccoli:

• Raw Broccoli contains 23.1 times more Vitamin A, 5.3 times more Vitamin B1, 11.9 times more Vitamin B2, 11.4 times more Vitamin B3, 31.2 times more Vitamin B5, 6 times more Vitamin B6, 46.9 times more Vitamin B9, 199.4 times more Vitamin C, 13.4 times more Vitamin E and 23.2 times more Vitamin K than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Broccoli:

• Raw Broccoli contains 10.5 times more Calcium, 2 times more Copper, 1.7 times more Iron, 7.8 times more Magnesium, 12.4 times more Manganese, 8.7 times more Phosphorus, 6.9 times more Potassium, 55.9 times more Selenium, 14.8 times more Sodium, 18.3 times more Zinc and 2.5 times more Water than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 500 calories:

• Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have 1.3 times more Carbohydrate and 5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 8.3 times more Fat, 7.7 times more Saturated Fat, 20.1 times more Omega 3, 9.7 times more Fiber and 13.1 times more Protein than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.