Comparing Nutrients in 5 ounces Boiled Broccoli VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Boiled Broccoli	Grape Leaves	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	19% 24.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	12.3% 8.93g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	41% 15.6g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Grape Leaves	Recommended Dietary Allowance
Vitamin A	12% 109μg	217% 1950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	43.6% 0.57mg	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	38.3% 153μg	29.4% 118μg	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	102% 92mg	17.5% 15.7mg	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	13.7% 2.06mg	19% 2.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Grape Leaves	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	51.5% 515mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	65.4% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	176% 4.05mg	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	13.6% 95mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	11.3% 386mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.4% 127g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Grape Leaves:

• Boiled and Drained Broccoli has 1.6 times more Vitamin B1, 2.7 times more Vitamin B5, 1.3 times more Vitamin B9, 5.8 times more Vitamin C and 1.3 times more Vitamin K than Raw Grape Leaves.
• While Raw Grape Leaves contain 17.9 times more Vitamin A, 2.9 times more Vitamin B2, 4.3 times more Vitamin B3, 2 times more Vitamin B6 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Grape Leaves:

• Boiled and Drained Broccoli has 1.8 times more Selenium, 4.6 times more Sodium and 1.2 times more Water than Raw Grape Leaves.
• While Raw Grape Leaves contain 9.1 times more Calcium, 6.8 times more Copper, 3.9 times more Iron, 4.5 times more Magnesium, 14.7 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Grape Leaves have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Grape Leaves contain 2.7 times more Energy, 5.2 times more Fat, 4.3 times more Saturated Fat, 7.2 times more Omega 3, 2.4 times more Carbohydrate, 4.5 times more Sugars, 3.3 times more Fiber and 2.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.