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

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Grape Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.72% 137kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	105% 1.67g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	18% 23.2g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	51.7% 19.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	15% 8.47g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	58% 522μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.47mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	26.7% 0.35mg	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	38.7% 155μg	46.6% 187μg	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	25% 22.4mg	151% 136mg	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	23.7% 3.55mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	57.4% 574mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	7.94% 0.071mg	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	74% 5.9mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	22% 0.51mg	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	9.64% 67.5mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.5mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	377% 5662mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.1% 151g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Grape Leaves have 4.6 times more Vitamin A, 3.2 times more Vitamin B2, 9.8 times more Vitamin B3, 17.6 times more Vitamin B5 and 1.3 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Vitamin B6 and 6 times more Vitamin C than Canned Grape Leaves.
• Both Canned Grape Leaves and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per seven ounces.
• Both Canned Grape Leaves as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Grape Leaves have 7 times more Calcium, 51.1 times more Copper, 4.1 times more Iron and 167.8 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.7 times more Phosphorus, 8.6 times more Potassium and 2.1 times more Selenium than Canned Grape Leaves.
• Both Canned Grape Leaves and Frozen Broccoli Spears contain similar levels of Magnesium, Manganese, Zinc and Water per seven ounces.
• 7 ounces of Canned Grape Leaves lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Grape Leaves have 2.4 times more Energy, 5.8 times more Fat, 6.7 times more Omega 3, 2.2 times more Carbohydrate, 3.3 times more Fiber and 1.4 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Canned Grape Leaves as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.