Comparing Nutrients in 7 ounces Canned Grape Leaves VS Broccoli Raab

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 7 ounces of Canned Grape Leaves have 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 Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 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.
• Both Canned Grape Leaves and Broccoli Raab provide similar amounts of Vitamin B9 and Vitamin E per seven ounces.
• Both Canned Grape Leaves as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Grape Leaves have 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 Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Canned Grape Leaves as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.