Comparing Nutrients in 100 grams Broccoli Raab VS Red Or Green Grapes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	Broccoli Raab	Red Or Green Grapes	Recommended Dietary Allowance
Energy	0.76% 22kcal	2.38% 69kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	14% 18g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	21.4% 15.5g	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	0.23% 0.17g	11.2% 8.13g	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	% 0.1g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.15g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	1.18% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.6% 0.086mg	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	20.8% 83μg	0.5% 2μg	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	22.4% 20mg	3.56% 3.2mg	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	11% 1.62mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	11% 108mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	26.8% 2.14mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	3.1% 0.071mg	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	10.4% 73mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.18% 80.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Red Or Green Grapes per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Red Or Green Grapes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Red Or Green Grapes:

• 100 grams of Broccoli Raab have 43.7 times more Vitamin A, 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 6.5 times more Vitamin B3, 6.4 times more Vitamin B5, 2 times more Vitamin B6, 41.5 times more Vitamin B9, 6.3 times more Vitamin C, 8.5 times more Vitamin E and 15.3 times more Vitamin K than Red Or Green Grapes.
• 100 grams of Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Broccoli Raab as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Red Or Green Grapes:

• 100 grams of Broccoli Raab have 10.8 times more Calcium, 5.9 times more Iron, 3.1 times more Magnesium, 5.6 times more Manganese, 3.7 times more Phosphorus, 16.5 times more Sodium and 11 times more Zinc than Red Or Green Grapes.
• While 100 g of Raw Red Or Green Grapes contain 3 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Red Or Green Grapes contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Broccoli Raab as well as Raw Red Or Green Grapes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 17.2 times more Omega 3, 3 times more Fiber and 4.4 times more Protein than Red Or Green Grapes.
• While 100 g of Raw Red Or Green Grapes contain 3.1 times more Energy, 6.4 times more Carbohydrate, 40.7 times more Sugars and 47.8 times more Fructose than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Red Or Green Grapes provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Raw Red Or Green Grapes provide inadequate amounts of Omega 6 in 100 grams.