Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Grape Leaves	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	26.4% 34.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	17.2% 12.5g	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	15.7% 5.95g	57.4% 22g	38g per day for Men 19-50 years
Protein	11% 6.15g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Grape Leaves	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	303% 2731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	61% 0.79mg	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	15% 59.5μg	41% 165μg	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	24.5% 22mg	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	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Grape Leaves	Recommended Dietary Allowance
Calcium	10% 101mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	92% 0.82mg	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	15% 1.2mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	246% 5.67mg	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	15.6% 109mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.93% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Grape Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Grape Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Grape Leaves:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.4 times more Vitamin B1 and 3.6 times more Vitamin C than Grape Leaves.
• While 7 oz of Raw Grape Leaves contain 27 times more Vitamin A, 4.4 times more Vitamin B2, 5.2 times more Vitamin B3, 3.1 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.5 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Grape Leaves provide similar amounts of Vitamin B5 and Vitamin K per seven ounces.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Grape Leaves:

• 7 ounces of Boiled Spears Frozen Broccoli have 2.1 times more Selenium and 1.2 times more Water than Grape Leaves.
• While 7 oz of Raw Grape Leaves contain 7.1 times more Calcium, 9.7 times more Copper, 4.3 times more Iron, 4.8 times more Magnesium, 8.8 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Grape Leaves contain 3.3 times more Energy, 19.3 times more Fat, 20.4 times more Omega 3, 3.2 times more Carbohydrate, 4.3 times more Sugars, 3.7 times more Fiber and 1.8 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in seven ounces.