Comparing Nutrients in 5 ounces Muscadine Grapes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Broccoli	27%	8%	65%

Macro Nutrients

	Muscadine Grapes	Broccoli	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	7.66% 5.56g	1.33% 0.96g	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	% 5.2g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 0.14g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Broccoli	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19% 0.25mg	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	0.71% 2.83μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.2% 9.2mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Broccoli	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	7.7% 0.069mg	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	4.6% 0.37mg	13% 1.03mg	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	122% 2.8mg	13% 0.3mg	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	4.86% 34mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Muscadine Grapes vs Broccoli:

• Raw Muscadine Grapes have 12.8 times more Vitamin B2 than Raw Broccoli.
• While Raw Broccoli contains 10.3 times more Vitamin A, 31.5 times more Vitamin B9 and 13.7 times more Vitamin C than Raw Muscadine Grapes.

Comparing minerals per 5 ounces for Muscadine Grapes vs Broccoli:

• Raw Muscadine Grapes have 2.4 times more Copper and 9.4 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 2.8 times more Phosphorus, 1.6 times more Potassium, 33 times more Sodium and 3.7 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Raw Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Muscadine Grapes have 1.7 times more Energy, 2.1 times more Carbohydrate, 5.8 times more Fructose and 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 3.5 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Raw Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.