Comparing Nutrients in 100 grams Boiled Broccoli VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Boiled Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.38% 69kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	9% 11.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	26% 9.9g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	7.63% 4.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	29.2% 263μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	85.4% 4.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	10.5% 0.14mg	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	27% 108μg	19.5% 78μg	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	72% 65mg	12.6% 11.3mg	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	9.67% 1.45mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	81% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	4% 40mg	29% 289mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	205% 1.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	12.6% 0.29mg	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	9.57% 67mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	0.85% 29mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	190% 2853mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.06% 76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Canned Grape Leaves:

• Boiled and Drained Broccoli has 1.5 times more Vitamin B6, 1.4 times more Vitamin B9, 5.7 times more Vitamin C and 1.5 times more Vitamin K than Canned Grape Leaves.
• While Canned Grape Leaves contain 3.4 times more Vitamin A, 3 times more Vitamin B2, 8.1 times more Vitamin B3 and 6.9 times more Vitamin B5 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Grape Leaves have similar amounts of Vitamin B1 and Vitamin E per 100 g.
• Both Boiled and Drained Broccoli as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Canned Grape Leaves:

• Boiled and Drained Broccoli has 1.5 times more Magnesium, 2 times more Phosphorus, 10.1 times more Potassium and 1.8 times more Selenium than Canned Grape Leaves.
• While Canned Grape Leaves contain 7.2 times more Calcium, 30.2 times more Copper, 4.4 times more Iron, 1.5 times more Manganese and 69.6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Grape Leaves have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Grape Leaves contain 2 times more Energy, 4.8 times more Fat, 7.1 times more Omega 3, 1.6 times more Carbohydrate, 3 times more Fiber and 1.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.