Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Frozen Broccoli Spears	Canned Grape Leaves	Recommended Dietary Allowance
Energy	1.4% 41kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	2.88% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	74.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	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	5.83% 7.6g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	11% 4.25g	37% 14g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	11% 6.05g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	41.4% 373μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	5.8% 58mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	12.8% 1.02mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	270% 4044mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.47% 128g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Grape Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Canned Grape Leaves:

• 5 ounces of Frozen Broccoli Spears have 1.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 6 times more Vitamin C than Canned Grape Leaves.
• While 5 oz of Canned Grape Leaves contain 4.6 times more Vitamin A, 3.2 times more Vitamin B2, 9.8 times more Vitamin B3, 17.6 times more Vitamin B5 and 1.3 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Grape Leaves provide similar amounts of Vitamin B1 and Vitamin K per five ounces.
• Both Frozen Broccoli Spears as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Canned Grape Leaves:

• 5 ounces of Frozen Broccoli Spears have 1.7 times more Phosphorus, 8.6 times more Potassium and 2.1 times more Selenium than Canned Grape Leaves.
• While 5 oz of Canned Grape Leaves contain 7 times more Calcium, 51.1 times more Copper, 4.1 times more Iron and 167.8 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Grape Leaves contain similar levels of Magnesium, Manganese, Zinc and Water 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 2.4 times more Energy, 5.8 times more Fat, 6.7 times more Omega 3, 2.2 times more Carbohydrate, 3.3 times more Fiber and 1.4 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Canned Grape Leaves provide inadequate amounts of Omega 6 in five ounces.