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

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Canned Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Energy	23.8% 690kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	18.4% 3.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	136% 176g	130g per day for Men 19-50 years
Sugars	NA	127% 92g	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	261% 99g	197% 75g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	141% 79.2g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	292% 2630μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	280% 3.64mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	854% 42.7mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	80% 1.04mg	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	195% 780μg	370% 1480μg	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	126% 113mg	41% 37mg	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	119% 18mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	811% 973μg	341% 409μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	289% 2890mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	2046% 18.4mg	447% 4mg	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	373% 30mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	287% 6.6mg	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	48.6% 340mg	184% 1290mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1902% 28530mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	91% 10mg	11mg per day for Men 19-50 years
Water	20.6% 761g	19.6% 726g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Grape Leaves VS In Pod Fava Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Grape Leaves versus 1 kg of In Pod Fava Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Grape Leaves has 15.5 times more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 19 times more Vitamin B5, 1.3 times more Vitamin B6, 3.1 times more Vitamin C, 1.5 times more Vitamin E and 2.4 times more Vitamin K than In Pod Fava Beans.
• While 1 kg of Raw In Pod Fava Beans contains 2.1 times more Vitamin B1 and 1.9 times more Vitamin B9 than Canned Grape Leaves.
• 1 kilogram of In Pod Fava Beans have insufficient amounts of Vitamin A
• Both Canned Grape Leaves as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Grape Leaves has 7.8 times more Calcium, 4.6 times more Copper, 1.9 times more Iron and 114.1 times more Sodium than In Pod Fava Beans.
• While 1 kg of Raw In Pod Fava Beans contains 2.4 times more Magnesium, 2.3 times more Manganese, 3.8 times more Phosphorus, 11.4 times more Potassium and 2.5 times more Zinc than Canned Grape Leaves.
• 1 kilogram of Canned Grape Leaves lack sufficient amounts of Potassium
• Both Canned Grape Leaves as well as Raw In Pod Fava Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Grape Leaves has 2.7 times more Fat, 28.1 times more Omega 3 and 1.3 times more Fiber than In Pod Fava Beans.
• While 1 kg of Raw In Pod Fava Beans contains 1.3 times more Energy, 1.5 times more Carbohydrate and 1.9 times more Protein than Canned Grape Leaves.
• 1 kilogram of In Pod Fava Beans provide inadequate amounts of Omega 3
• Both Canned Grape Leaves as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 6 in one kilogram.