Comparing Nutrients in 1 kilogram Carrots VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Carrots	Canned Grape Leaves	Recommended Dietary Allowance
Energy	14% 410kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	90% 117g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	NA	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	261% 99g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	928% 8350μg	292% 2630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	280% 3.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	854% 42.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	195% 780μg	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	65.6% 59mg	126% 113mg	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	44% 6.6mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	811% 973μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	33% 330mg	289% 2890mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	2046% 18.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	126% 2.9mg	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	50% 350mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	1902% 28530mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24% 883g	20.6% 761g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Canned Grape Leaves:

• Raw Carrots have 3.2 times more Vitamin A than Canned Grape Leaves.
• While Canned Grape Leaves contain 6.3 times more Vitamin B2, 4.6 times more Vitamin B3, 15.6 times more Vitamin B5, 4.1 times more Vitamin B9, 1.9 times more Vitamin C, 2.7 times more Vitamin E and 7.4 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Canned Grape Leaves have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Carrots as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Canned Grape Leaves:

• Raw Carrots have 11 times more Potassium than Canned Grape Leaves.
• While Canned Grape Leaves contain 8.8 times more Calcium, 40.9 times more Copper, 9.9 times more Iron, 2 times more Manganese, 9 times more Selenium, 41.3 times more Sodium and 1.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Canned Grape Leaves have similar amounts of Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Grape Leaves contain 1.7 times more Energy, 8.2 times more Fat, 421.5 times more Omega 3, 3.5 times more Fiber and 4.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Canned Grape Leaves have similar amounts of Carbohydrate per 1 kg.
• Both Raw Carrots as well as Canned Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.