Comparing Nutrients in 7 ounces Broccoli Raab VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Broccoli Raab	Canned Grape Leaves	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	105% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	18% 23.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	15% 8.47g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	29% 260μg	58% 522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	169% 8.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	20.8% 0.27mg	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	41% 165μg	38.7% 155μg	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	44.5% 40mg	25% 22.4mg	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	21.4% 3.2mg	23.7% 3.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	21.4% 214mg	57.4% 574mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	406% 3.65mg	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	53% 4.25mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	25% 0.58mg	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	20.7% 145mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	377% 5662mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.1% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Grape Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Canned Grape Leaves:

• 7 ounces of Broccoli Raab have 2.5 times more Vitamin B1, 1.3 times more Vitamin B6, 1.8 times more Vitamin C and 2.3 times more Vitamin K than Canned Grape Leaves.
• While 7 oz of Canned Grape Leaves contain 2 times more Vitamin A, 2.8 times more Vitamin B2, 3.7 times more Vitamin B3 and 13.3 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Grape Leaves provide similar amounts of Vitamin B9 and Vitamin E per seven ounces.
• Both Raw Broccoli Raab as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Canned Grape Leaves:

• 7 ounces of Broccoli Raab have 1.6 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 6.8 times more Potassium, 1.9 times more Zinc and 1.2 times more Water than Canned Grape Leaves.
• While 7 oz of Canned Grape Leaves contain 2.7 times more Calcium, 43.8 times more Copper, 1.4 times more Iron and 86.5 times more Sodium than Raw Broccoli Raab.
• 7 ounces of Canned Grape Leaves lack sufficient amounts of Potassium
• Both Raw Broccoli Raab as well as Canned Grape Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Grape Leaves contain 3.1 times more Energy, 4 times more Fat, 4.5 times more Omega 3, 4.1 times more Carbohydrate, 3.7 times more Fiber and 1.3 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Canned Grape Leaves provide inadequate amounts of Omega 6 in seven ounces.