Comparing Nutrients in 14 ounces Baked White Potatoes VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Baked White Potatoes	Grape Leaves	Recommended Dietary Allowance
Energy	12.6% 365kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	53% 68.7g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	34.5% 25g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	115% 43.7g	38g per day for Men 19-50 years
Protein	15% 8.33g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Grape Leaves	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	607% 5461μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	58.6% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	122% 1.6mg	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	37.7% 151μg	82.4% 329μg	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	55.6% 50mg	49% 44mg	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	1.06% 0.16mg	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	359% 431μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Grape Leaves	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	144% 1441mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	183% 1.65mg	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	31.8% 2.54mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	493% 11.3mg	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	42.5% 298mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	8.1% 299g	7.86% 291g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Grape Leaves:

• Baked Whole White Potatoes have 1.7 times more Vitamin B5 than Raw Grape Leaves.
• While Raw Grape Leaves contain 1376 times more Vitamin A, 8.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, 50 times more Vitamin E and 40.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Grape Leaves have similar amounts of Vitamin B1 and Vitamin C per 14 oz.
• Both Baked Whole White Potatoes as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Grape Leaves:

• Baked Whole White Potatoes have 2 times more Potassium than Raw Grape Leaves.
• While Raw Grape Leaves contain 36.3 times more Calcium, 3.3 times more Copper, 4.1 times more Iron, 3.5 times more Magnesium, 15.1 times more Manganese, 1.8 times more Selenium and 1.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Grape Leaves have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 1.2 times more Carbohydrate than Raw Grape Leaves.
• While Raw Grape Leaves contain 14.1 times more Fat, 8.4 times more Saturated Fat, 57.1 times more Omega 3, 4.1 times more Sugars, 5.2 times more Fiber and 2.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Grape Leaves have similar amounts of Energy per 14 oz.
• Both Baked Whole White Potatoes as well as Raw Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.