Comparing Nutrients in 14 ounces Grape Leaves VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Grape Leaves	Brussels Sprouts	Recommended Dietary Allowance
Energy	12.7% 369kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	8.67% 8.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	212% 3.4g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	1.05% 0.18g	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	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	34.5% 25g	12% 8.73g	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	5.1% 3.7g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	115% 43.7g	39.7% 15g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	607% 5461μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.6% 9.37mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	67% 0.87mg	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	60.5% 242μg	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	375% 337mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Brussels Sprouts	Recommended Dietary Allowance
Calcium	144% 1441mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	31% 0.28mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	493% 11.3mg	58% 1.34mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	11.5% 6.35μg	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	15% 1.67mg	11mg per day for Men 19-50 years
Water	7.86% 291g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Grape Leaves VS Brussels Sprouts per 14 oz

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

Lets compare vitamin content per 14 ounces of Grape Leaves vs Brussels Sprouts:

• 14 ounces of Grape Leaves have 36.2 times more Vitamin A, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 1.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin E than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 3.5 times more Vitamin B1, 1.3 times more Vitamin B5, 7.7 times more Vitamin C and 1.6 times more Vitamin K than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Grape Leaves vs Brussels Sprouts:

• 14 ounces of Grape Leaves have 8.6 times more Calcium, 5.9 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 8.5 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.4 times more Potassium and 1.8 times more Selenium than Raw Grape Leaves.
• 14 ounces of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Grape Leaves have 2.2 times more Energy, 7.1 times more Fat, 8.6 times more Omega 3, 1.9 times more Carbohydrate, 2.9 times more Sugars, 2.9 times more Fiber and 1.7 times more Protein than Brussels Sprouts.
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Grape Leaves as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 14 ounces.