Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Red Or Green Grapes

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	Cooked Broccoli Raab	Red Or Green Grapes	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	3.4% 4.42g	19.7% 25.7g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	% 10.2g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0.21g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	1.67% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Red Or Green Grapes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Red Or Green Grapes:

• 5 ounces of Cooked Broccoli Raab have 75.7 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 10.7 times more Vitamin B3, 9 times more Vitamin B5, 2.6 times more Vitamin B6, 35.5 times more Vitamin B9, 11.6 times more Vitamin C, 13.3 times more Vitamin E and 17.5 times more Vitamin K than Red Or Green Grapes.
• 5 ounces of Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Red Or Green Grapes:

• 5 ounces of Cooked Broccoli Raab have 11.8 times more Calcium, 3.5 times more Iron, 3.9 times more Magnesium, 5.4 times more Manganese, 4.1 times more Phosphorus, 1.8 times more Potassium, 13 times more Selenium, 28 times more Sodium and 7.7 times more Zinc than Red Or Green Grapes.
• While 5 oz of Raw Red Or Green Grapes contain 1.7 times more Copper than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab have 18.3 times more Omega 3, 3.1 times more Fiber and 5.3 times more Protein than Red Or Green Grapes.
• While 5 oz of Raw Red Or Green Grapes contain 2.8 times more Energy, 5.8 times more Carbohydrate, 25 times more Sugars and 33.9 times more Fructose than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Red Or Green Grapes provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Raw Red Or Green Grapes provide inadequate amounts of Omega 6 in five ounces.