Comparing Nutrients in 1 kilogram Canned Grape Leaves VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Canned Grape Leaves	Baked Potato Skin	Recommended Dietary Allowance
Energy	23.8% 690kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	354% 461g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	292% 2630μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	280% 3.64mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	854% 42.7mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	811% 973μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	Baked Potato Skin	Recommended Dietary Allowance
Calcium	289% 2890mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	2046% 18.4mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	268% 6.16mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1902% 28530mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	20.6% 761g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Grape Leaves VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Grape Leaves versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Grape Leaves vs Baked Potato Skin:

• 1 kilogram of Canned Grape Leaves has 263 times more Vitamin A, 3.4 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B5, 3.5 times more Vitamin B9, 44.8 times more Vitamin E and 57.2 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.9 times more Vitamin B1 and 4.5 times more Vitamin B6 than Canned Grape Leaves.
• Both Canned Grape Leaves and Baked Potato Skin provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Grape Leaves as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Grape Leaves vs Baked Potato Skin:

• 1 kilogram of Canned Grape Leaves has 8.5 times more Calcium, 2.3 times more Copper, 135.9 times more Sodium and 1.6 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.4 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus and 19.8 times more Potassium than Canned Grape Leaves.
• Both Canned Grape Leaves and Baked Potato Skin contain similar levels of Zinc per one kilogram.
• 1 kilogram of Canned Grape Leaves lack sufficient amounts of Potassium
• Both Canned Grape Leaves as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Grape Leaves has 19.7 times more Fat, 84.3 times more Omega 3 and 1.3 times more Fiber than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.9 times more Energy and 3.9 times more Carbohydrate than Canned Grape Leaves.
• Both Canned Grape Leaves and Baked Potato Skin offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Canned Grape Leaves as well as Baked Potato Skin provide inadequate amounts of Omega 6 in one kilogram.