Comparing Nutrients in 7 ounces Muscadine Grapes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Broccoli	27%	8%	65%

Macro Nutrients

	Muscadine Grapes	Broccoli	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.6g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	10.7% 7.78g	1.86% 1.35g	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	% 7.3g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 0.2g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	0.99% 3.97μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.3% 13mg	197% 177mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Broccoli	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	11% 0.097mg	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	6.45% 0.52mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	18% 0.42mg	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	6.8% 47.6mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Muscadine Grapes vs Broccoli:

• Raw Muscadine Grapes have 12.8 times more Vitamin B2 than Raw Broccoli.
• While Raw Broccoli contains 10.3 times more Vitamin A, 31.5 times more Vitamin B9 and 13.7 times more Vitamin C than Raw Muscadine Grapes.

Comparing minerals per 7 ounces for Muscadine Grapes vs Broccoli:

• Raw Muscadine Grapes have 2.4 times more Copper and 9.4 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 2.8 times more Phosphorus, 1.6 times more Potassium, 33 times more Sodium and 3.7 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Raw Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Muscadine Grapes have 1.7 times more Energy, 2.1 times more Carbohydrate, 5.8 times more Fructose and 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 3.5 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Raw Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.