Comparing Nutrients in 5 ounces Cooked Chinese Broccoli VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Cooked Chinese Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Energy	1.08% 31kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1.02g	2.88% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	74.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.15% 5.4g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	NA	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	9.33% 3.54g	37% 14g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	11% 6.05g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	13% 116μg	41.4% 373μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.87% 0.62mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	15% 0.19mg	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	35% 140μg	27.6% 111μg	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	44.4% 40mg	17.8% 16mg	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	4.54% 0.68mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	14% 142mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	290% 2.6mg	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	9.92% 0.79mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.37mg	18% 0.41mg	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	8.3% 58mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	270% 4044mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS Canned Grape Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chinese Broccoli versus 5 oz of Canned Grape Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chinese Broccoli vs Canned Grape Leaves:

• 5 ounces of Cooked Chinese Broccoli have 1.5 times more Vitamin B1, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Canned Grape Leaves.
• While 5 oz of Canned Grape Leaves contain 3.2 times more Vitamin A, 2.5 times more Vitamin B2, 10.3 times more Vitamin B3, 26.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.7 times more Vitamin E than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Canned Grape Leaves provide similar amounts of Vitamin K per five ounces.
• Both Cooked Chinese Broccoli as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chinese Broccoli vs Canned Grape Leaves:

• 5 ounces of Cooked Chinese Broccoli have 1.3 times more Magnesium, 1.2 times more Phosphorus, 9 times more Potassium, 1.4 times more Selenium and 1.2 times more Water than Canned Grape Leaves.
• While 5 oz of Canned Grape Leaves contain 2.9 times more Calcium, 30.2 times more Copper, 5.3 times more Iron and 407.6 times more Sodium than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Canned Grape Leaves contain similar levels of Manganese and Zinc per five ounces.
• 5 ounces of Canned Grape Leaves lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Grape Leaves contain 3.1 times more Energy, 2.7 times more Fat, 3.3 times more Omega 3, 3.1 times more Carbohydrate, 4 times more Fiber and 3.7 times more Protein than Cooked Chinese Broccoli.
• 5 ounces of Cooked Chinese Broccoli provide inadequate amounts of Energy
• Both Cooked Chinese Broccoli as well as Canned Grape Leaves provide inadequate amounts of Omega 6 in five ounces.