Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Red Or Green Grapes

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	Frozen Broccoli Spears	Red Or Green Grapes	Recommended Dietary Allowance
Energy	1.4% 41kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.31% 0.052g	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	19.7% 25.7g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	30.3% 22g	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	16% 11.5g	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	% 10.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	11% 4.25g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	1.67% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	9.38% 0.12mg	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	0.71% 2.83μg	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	5.04% 4.54mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.28% 11μg	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	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	4.38% 0.1mg	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	12% 83.6mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Red Or Green Grapes per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Red Or Green Grapes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Red Or Green Grapes:

• 5 ounces of Frozen Broccoli Spears have 19 times more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 4.8 times more Vitamin B5, 2 times more Vitamin B6, 47 times more Vitamin B9, 21.3 times more Vitamin C, 7.1 times more Vitamin E and 6.9 times more Vitamin K than Red Or Green Grapes.
• Both Frozen Broccoli Spears and Red Or Green Grapes provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Red Or Green Grapes:

• 5 ounces of Frozen Broccoli Spears have 4.1 times more Calcium, 2 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, 19 times more Selenium and 4.9 times more Zinc than Red Or Green Grapes.
• While 5 oz of Raw Red Or Green Grapes contain 3.5 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Red Or Green Grapes contain similar levels of Water per five ounces.
• 5 ounces of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 11.4 times more Omega 3, 3.3 times more Fiber and 4.3 times more Protein than Red Or Green Grapes.
• While 5 oz of Raw Red Or Green Grapes contain 2.4 times more Energy, 3.4 times more Carbohydrate and 10.5 times more Sugars than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of Red Or Green Grapes provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Raw Red Or Green Grapes provide inadequate amounts of Omega 6 in five ounces.