Comparing Nutrients in 14 ounces Grape Leaves VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Energy	12.7% 369kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	8.67% 8.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	212% 3.4g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	54% 70g	130g per day for Men 19-50 years
Sugars	34.5% 25g	50.4% 36.6g	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	115% 43.7g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	607% 5461μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.6% 9.37mg	55.8% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	31.8% 0.41mg	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	82.4% 329μg	147% 587μg	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	49% 44mg	16.3% 14.7mg	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	53% 7.94mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	135% 162μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	144% 1441mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	177% 1.6mg	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	130% 10.4mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	493% 11.3mg	114% 2.62mg	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	51.6% 361mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	38.8% 1318mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	7.86% 291g	7.8% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Grape Leaves VS In Pod Fava Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Grape Leaves versus 14 oz of In Pod Fava Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Grape Leaves vs In Pod Fava Beans:

• 14 ounces of Grape Leaves have 80.9 times more Vitamin A, 1.2 times more Vitamin B2, 3.8 times more Vitamin B6, 3 times more Vitamin C, 1.7 times more Vitamin E and 2.7 times more Vitamin K than In Pod Fava Beans.
• While 14 oz of Raw In Pod Fava Beans contain 3.3 times more Vitamin B1 and 1.8 times more Vitamin B9 than Raw Grape Leaves.
• Both Grape Leaves and In Pod Fava Beans provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of In Pod Fava Beans have insufficient amounts of Vitamin A
• Both Raw Grape Leaves as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Grape Leaves vs In Pod Fava Beans:

• 14 ounces of Grape Leaves have 9.8 times more Calcium, 1.7 times more Iron, 2.9 times more Magnesium and 4.3 times more Manganese than In Pod Fava Beans.
• While 14 oz of Raw In Pod Fava Beans contain 1.4 times more Phosphorus and 1.5 times more Zinc than Raw Grape Leaves.
• Both Grape Leaves and In Pod Fava Beans contain similar levels of Copper and Potassium per 14 ounces.
• Both Raw Grape Leaves as well as Raw In Pod Fava Beans lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Grape Leaves have 2.9 times more Fat, 28.5 times more Omega 3 and 1.5 times more Fiber than In Pod Fava Beans.
• While 14 oz of Raw In Pod Fava Beans contain 1.5 times more Sugars and 1.4 times more Protein than Raw Grape Leaves.
• Both Grape Leaves and In Pod Fava Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of In Pod Fava Beans provide inadequate amounts of Omega 3
• Both Raw Grape Leaves as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 6 in 14 ounces.