Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Cooked Broccoli Raab	Grape Leaves	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	3.4% 4.42g	19% 24.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	41% 15.6g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Grape Leaves	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	217% 1950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	19% 2.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Grape Leaves	Recommended Dietary Allowance
Calcium	16.7% 167mg	51.5% 515mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	65.4% 0.59mg	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	22.5% 1.8mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	11.3% 386mg	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	5.3% 79.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Grape Leaves per 5 oz

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

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

• 5 ounces of Cooked Broccoli Raab have 4.2 times more Vitamin B1, 1.9 times more Vitamin B5, 3.3 times more Vitamin C, 1.3 times more Vitamin E and 2.4 times more Vitamin K than Grape Leaves.
• While 5 oz of Raw Grape Leaves contain 6.1 times more Vitamin A, 2.5 times more Vitamin B2 and 1.8 times more Vitamin B6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Grape Leaves provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• Both Cooked Broccoli Raab as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Broccoli Raab have 1.3 times more Potassium, 1.4 times more Selenium, 6.2 times more Sodium and 1.2 times more Water than Grape Leaves.
• While 5 oz of Raw Grape Leaves contain 3.1 times more Calcium, 5.5 times more Copper, 2.1 times more Iron, 3.5 times more Magnesium and 7.5 times more Manganese than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Grape Leaves contain similar levels of Phosphorus and Zinc per five ounces.
• 5 ounces of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Grape Leaves contain 3.7 times more Energy, 4.1 times more Fat, 4.3 times more Omega 3, 5.5 times more Carbohydrate, 10.2 times more Sugars, 3.9 times more Fiber and 1.5 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in five ounces.