Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Frozen Broccoli Spears	Grape Leaves	Recommended Dietary Allowance
Energy	2% 57.5kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 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% 6.07g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Grape Leaves	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	303% 2731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Grape Leaves	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	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	2.25% 33.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.93% 146g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Grape Leaves:

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Vitamin B1 and 6.2 times more Vitamin C than Grape Leaves.
• While 7 oz of Raw Grape Leaves contain 24.1 times more Vitamin A, 3.1 times more Vitamin B2, 5.1 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Grape Leaves provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin K per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Selenium and 1.2 times more Water than Grape Leaves.
• While 7 oz of Raw Grape Leaves contain 8.9 times more Calcium, 11.5 times more Copper, 3.7 times more Iron, 5.9 times more Magnesium, 11.2 times more Manganese, 1.5 times more Phosphorus and 2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Grape Leaves contain similar levels of Potassium per seven ounces.
• 7 ounces of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Grape Leaves contain 3.2 times more Energy, 6.2 times more Fat, 6.8 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 Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Grape Leaves

What are the health benefits of Frozen Broccoli Spears compared to Grape Leaves?

Both frozen broccoli spears and grape leaves are nutritious options, but they offer different health benefits. Frozen broccoli spears are rich in vitamins C, K, and A, as well as fiber and antioxidants. They can support immune function, bone health, and digestion. On the other hand, grape leaves are a good source of vitamin A, vitamin K, and minerals like iron and calcium. They can help with blood clotting, vision, and bone health. Incorporating both into your diet can provide a variety of nutrients for overall health.

Can I lose weight easier by eating more Frozen Broccoli Spears or Grape Leaves?

Both frozen broccoli spears and grape leaves can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, broccoli spears are lower in calories and higher in fiber compared to grape leaves, making them a better choice for weight loss. Additionally, broccoli is a good source of vitamins and minerals that can support overall health and well-being.

Should I eat more Frozen Broccoli Spears or more Grape Leaves to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both frozen broccoli spears and grape leaves are nutritious options, but frozen broccoli spears are higher in protein and can be a good choice to support muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can help you meet your protein needs for muscle building.

What is the environmental impact of producing Frozen Broccoli Spears compared to Grape Leaves?

Both Frozen Broccoli Spears and Grape Leaves have a lower environmental impact compared to animal products due to their plant-based nature. However, the production of Frozen Broccoli Spears may have a slightly higher environmental impact compared to Grape Leaves due to factors such as water usage, energy consumption, and transportation. Overall, choosing plant-based options like Frozen Broccoli Spears and Grape Leaves can help reduce your carbon footprint and support sustainability.