Comparing Nutrients in 100 calories Grape Leaves VS Serrano Peppers

Weight per 100 calories

• Grape Leaves: 108g
• Serrano Peppers: 313g

Grape Leaves have 2.9 times more energy per 100g than Serrano Peppers. It has average energy density when compared to other foods. Raw Serrano Peppers having low energy density.

Which food has more nutrients per 100 calories - Grape Leaves or Serrano Peppers?

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Serrano Peppers	18%	10%	72%

Macro Nutrients

	Grape Leaves	Serrano Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	1.4% 1.38g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	3.97% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	16% 21g	130g per day for Men 19-50 years
Sugars	9.34% 6.77g	16.5% 12g	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	31% 12g	30.4% 11.6g	38g per day for Men 19-50 years
Protein	10.8% 6.02g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Serrano Peppers	Recommended Dietary Allowance
Vitamin A	164% 1480μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.97% 0.25mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	121% 1.58mg	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	22.3% 89.2μg	18% 72μg	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	13.3% 12mg	156% 140mg	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	14.3% 2.15mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 117μg	30.7% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Serrano Peppers	Recommended Dietary Allowance
Calcium	39% 390mg	3.44% 34.4mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	44.8% 0.4mg	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	35.3% 2.83mg	33.6% 2.7mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	16.4% 68.8mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	25.4% 0.58mg	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	14% 98mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	2.13% 79g	7.62% 282g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Grape Leaves vs Serrano Peppers:

• Raw Grape Leaves have 10.1 times more Vitamin A, 1.5 times more Vitamin B2, 1.2 times more Vitamin B9 and 3.2 times more Vitamin K than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 3.9 times more Vitamin B1, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 11.8 times more Vitamin C than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Serrano Peppers have similar amounts of Vitamin E per 100 kcal.
• Both Raw Grape Leaves as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Grape Leaves vs Serrano Peppers:

• Raw Grape Leaves have 11.4 times more Calcium, 1.5 times more Magnesium and 5.3 times more Manganese than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 1.3 times more Phosphorus, 3.3 times more Potassium, 1.3 times more Selenium, 3.2 times more Sodium and 3.6 times more Water than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Serrano Peppers have similar amounts of Copper, Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Grape Leaves have 1.7 times more Fat, 2 times more Saturated Fat and 49.1 times more Omega 3 than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 4.2 times more Omega 6 and 1.8 times more Sugars than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Serrano Peppers have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Raw Grape Leaves as well as Raw Serrano Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.