Comparing Nutrients in 5 ounces Grape Leaves VS Cooked Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Grape Leaves	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	76% 1.2g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	4.15% 5.4g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	1.64% 1.2g	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	41% 15.6g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	14% 7.94g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	217% 1950μg	13% 116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	7.63% 0.099mg	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	29.4% 118μg	35% 140μg	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	17.5% 15.7mg	44.4% 40mg	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	19% 2.83mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	100% 120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	51.5% 515mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	9.6% 0.086mg	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	46.6% 3.73mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	16.3% 0.37mg	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	18.4% 129mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Grape Leaves have 16.8 times more Vitamin A, 2.4 times more Vitamin B2, 5.4 times more Vitamin B3, 1.5 times more Vitamin B5, 5.7 times more Vitamin B6, 4.2 times more Vitamin E and 1.3 times more Vitamin K than Cooked Chinese Broccoli.
• While 5 oz of Cooked Chinese Broccoli contain 2.4 times more Vitamin B1 and 2.5 times more Vitamin C than Raw Grape Leaves.
• Both Grape Leaves and Cooked Chinese Broccoli provide similar amounts of Vitamin B9 per five ounces.
• Both Raw Grape Leaves as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Grape Leaves have 3.6 times more Calcium, 6.8 times more Copper, 4.7 times more Iron, 5.3 times more Magnesium, 10.8 times more Manganese, 2.2 times more Phosphorus and 1.7 times more Zinc than Cooked Chinese Broccoli.
• While 5 oz of Cooked Chinese Broccoli contain 1.4 times more Selenium and 1.3 times more Water than Raw Grape Leaves.
• Both Grape Leaves and Cooked Chinese Broccoli contain similar levels of Potassium per five ounces.
• 5 ounces of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Grape Leaves have 4.2 times more Energy, 2.9 times more Fat, 3.3 times more Omega 3, 4.5 times more Carbohydrate, 7.5 times more Sugars, 4.4 times more Fiber and 4.9 times more Protein than Cooked Chinese Broccoli.
• 5 ounces of Cooked Chinese Broccoli provide inadequate amounts of Energy
• Both Raw Grape Leaves as well as Cooked Chinese Broccoli provide inadequate amounts of Omega 6 in five ounces.