Comparing Nutrients in 5 ounces Canned Grape Leaves VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Grape Leaves	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.37% 98kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	7.83% 10g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	37% 14g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	11% 6.05g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	41.4% 373μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	22% 0.28mg	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	27.6% 111μg	38.3% 153μg	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	17.8% 16mg	102% 92mg	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	17% 2.54mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	Boiled Broccoli	Recommended Dietary Allowance
Calcium	41% 410mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	53% 4.22mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	12% 0.27mg	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	6.9% 48mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	270% 4044mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.4% 127g	3700g per day for Men 19-50 years

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

• Canned Grape Leaves have 3.4 times more Vitamin A, 3 times more Vitamin B2, 8.1 times more Vitamin B3, 6.9 times more Vitamin B5 and 1.2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin B6, 1.4 times more Vitamin B9, 5.7 times more Vitamin C and 1.5 times more Vitamin K than Canned Grape Leaves.
• Both Canned Grape Leaves and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 5 oz.
• Both Canned Grape Leaves as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Grape Leaves have 7.2 times more Calcium, 30.2 times more Copper, 4.4 times more Iron, 1.5 times more Manganese and 69.6 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Magnesium, 2 times more Phosphorus, 10.1 times more Potassium and 1.8 times more Selenium than Canned Grape Leaves.
• Both Canned Grape Leaves and Boiled and Drained Broccoli have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Grape Leaves have 2 times more Energy, 4.8 times more Fat, 7.1 times more Omega 3, 1.6 times more Carbohydrate, 3 times more Fiber and 1.8 times more Protein than Boiled and Drained Broccoli.
• Both Canned Grape Leaves as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.