Comparing Nutrients in 100 grams Cooked Chinese Broccoli VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Cooked Chinese Broccoli	Grape Leaves	Recommended Dietary Allowance
Energy	0.76% 22kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	2.2% 2.12g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	53.5% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.93% 3.8g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	1.16% 0.84g	8.7% 6.3g	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	6.58% 2.5g	29% 11g	38g per day for Men 19-50 years
Protein	2.04% 1.14g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Grape Leaves	Recommended Dietary Allowance
Vitamin A	9.1% 82μg	153% 1376μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	30.8% 0.4mg	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	24.8% 99μg	20.8% 83μg	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	31.3% 28mg	12.3% 11mg	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	3.2% 0.48mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.7% 84.8μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Grape Leaves	Recommended Dietary Allowance
Calcium	10% 100mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	46% 0.42mg	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	7% 0.56mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	124% 2.86mg	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	5.86% 41mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	7.68% 261mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	2.53% 94g	2% 73.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chinese Broccoli vs Grape Leaves:

• Cooked Chinese Broccoli has 2.4 times more Vitamin B1 and 2.5 times more Vitamin C than Raw Grape Leaves.
• While Raw Grape Leaves contain 16.8 times more Vitamin A, 2.4 times more Vitamin B2, 5.4 times more Vitamin B3, 1.5 times more Vitamin B5, 5.7 times more Vitamin B6, 4.2 times more Vitamin E and 1.3 times more Vitamin K than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Grape Leaves have similar amounts of Vitamin B9 per 100 g.
• Both Cooked Chinese Broccoli as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Chinese Broccoli vs Grape Leaves:

• Cooked Chinese Broccoli has 1.4 times more Selenium and 1.3 times more Water than Raw Grape Leaves.
• While Raw Grape Leaves contain 3.6 times more Calcium, 6.8 times more Copper, 4.7 times more Iron, 5.3 times more Magnesium, 10.8 times more Manganese, 2.2 times more Phosphorus and 1.7 times more Zinc than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Grape Leaves have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Grape Leaves contain 4.2 times more Energy, 2.9 times more Fat, 3.1 times more Saturated Fat, 3.3 times more Omega 3, 4.5 times more Carbohydrate, 7.5 times more Sugars, 4.4 times more Fiber and 4.9 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Raw Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.