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Comparing Nutrients in 100 calories Grape LeavesVS Baked White Potatoes

Weight per 100 calories

Grape Leaves
108g
Baked White Potatoes
109g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Grape Leaves or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Grape Leaves
20%
17%
63%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
2.35%2.28g
Fat
0.17%0.16g
2.28 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.13%0.36g
Saturated Fat
0.14%0.043g
0.36 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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57.5%0.92g
Omega 3
1%0.016g
0.92 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g
Omega 6
0.31%0.053g
0.16 gvs0.053 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.3%18.6g
Carbohydrate
17.6%23g
18.6 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
9.34%6.77g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.77 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.54%0.39g
≤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]
NA gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31%12g
Fiber
6%2.3g
12 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
10.8%6.02g
Protein
4.08%2.3g
6.02 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

164%1480μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
1480 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.6%0.043mg
Vitamin B1
4.35%0.052mg
Thiamine
0.043 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29.3%0.38mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.38 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
2.54 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.97%0.25mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.25 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
33%0.43mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.43 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22.3%89.2μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
89.2 μgvs41.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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13.3%12mg
Vitamin C
15.2%13.7mg
Ascorbic acid
12 mgvs13.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14.3%2.15mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
2.15 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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97%117μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
117 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

39%390mg
Calcium
1.1%11mg
390 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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49.6%0.45mg
Copper
15.3%0.14mg
0.45 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
35.3%2.83mg
Iron
8.7%0.7mg
2.83 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24.3%102mg
Magnesium
7%29.3mg
102 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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133%3.07mg
Manganese
8.93%0.21mg
3.07 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14%98mg
Phosphorus
11.6%81.5mg
98 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.6%292mg
Potassium
17.4%591mg
292 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
1.76%0.97μg
Selenium
0.99%0.54μg
0.97 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.65%9.68mg
Sodium
0.51%7.6mg
9.68 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.55%0.72mg
Zinc
3.46%0.38mg
0.72 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.13%79g
Water
2.2%82g
79 gvs82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Grape Leaves vs Baked White Potatoes:
Comparing minerals per 100 calories for Grape Leaves vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: