Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Red Or Green Grapes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Red Or Green Grapes	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	27.6% 36g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	42.4% 30.7g	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	22.3% 16g	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	% 14.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	11% 6.15g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13% 0.17mg	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	27.8% 111μg	0.99% 3.97μg	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	88.4% 79.6mg	7.06% 6.35mg	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	17.5% 2.6mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.39% 15.5μg	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	15% 1.2mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	6.13% 0.14mg	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	14% 97mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.3% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Red Or Green Grapes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Red Or Green Grapes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Red Or Green Grapes:

• 7 ounces of Cooked Chopped Frozen Broccoli have 17 times more Vitamin A, 2.4 times more Vitamin B3, 5.5 times more Vitamin B5, 1.5 times more Vitamin B6, 28 times more Vitamin B9, 12.5 times more Vitamin C, 6.9 times more Vitamin E and 6 times more Vitamin K than Red Or Green Grapes.
• While 7 oz of Raw Red Or Green Grapes contain 1.3 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Or Green Grapes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Red Or Green Grapes:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.3 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 2.5 times more Phosphorus and 4 times more Zinc than Red Or Green Grapes.
• While 7 oz of Raw Red Or Green Grapes contain 3.7 times more Copper and 1.3 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Or Green Grapes contain similar levels of Water per seven ounces.
• 7 ounces of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Or Green Grapes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.8 times more Omega 3, 3.3 times more Fiber and 4.3 times more Protein than Red Or Green Grapes.
• While 7 oz of Raw Red Or Green Grapes contain 2.5 times more Energy, 3.4 times more Carbohydrate and 10.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Red Or Green Grapes provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Or Green Grapes provide inadequate amounts of Omega 6 in seven ounces.