Comparing Nutrients in 1 kilogram In Pod Fava Beans VS Grape Leaves

Macros Ratio

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

Macro Nutrients

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Energy	30.3% 880kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	535% 8.56g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	8.7% 1.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	133% 173g	130g per day for Men 19-50 years
Sugars	127% 92g	87% 63g	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	197% 75g	289% 110g	38g per day for Men 19-50 years
Protein	141% 79.2g	100% 56g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Vitamin A	19% 170μg	1529% 13760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	272% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	46.2% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	308% 4mg	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	370% 1480μg	208% 830μg	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	41% 37mg	123% 111mg	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	77.3% 11.6mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	341% 409μg	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Calcium	37% 370mg	363% 3630mg	1000mg per day for Men 19-50 years
Copper	447% 4mg	461% 4.15mg	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	194% 15.5mg	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	1241% 28.6mg	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	184% 1290mg	130% 910mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	80% 2720mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	19.6% 726g	20% 733g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of In Pod Fava Beans vs Grape Leaves:

• Raw In Pod Fava Beans have 3.3 times more Vitamin B1 and 1.8 times more Vitamin B9 than Raw Grape Leaves.
• While Raw Grape Leaves contain 80.9 times more Vitamin A, 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 Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for In Pod Fava Beans vs Grape Leaves:

• Raw In Pod Fava Beans have 1.4 times more Phosphorus, 1.2 times more Potassium, 2.8 times more Sodium and 1.5 times more Zinc than Raw Grape Leaves.
• While Raw Grape Leaves contain 9.8 times more Calcium, 1.7 times more Iron, 2.9 times more Magnesium and 4.3 times more Manganese than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Copper, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw In Pod Fava Beans have 2.1 times more Omega 6, 1.5 times more Sugars and 1.4 times more Protein than Raw Grape Leaves.
• While Raw Grape Leaves contain 2.9 times more Fat, 2.8 times more Saturated Fat, 28.5 times more Omega 3 and 1.5 times more Fiber than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.