Comparing Nutrients in 1 kilogram Grape Leaves VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Carrots	8%	5%	87%

Macro Nutrients

	Grape Leaves	Carrots	Recommended Dietary Allowance
Energy	32% 930kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	535% 8.56g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	73.7% 96g	130g per day for Men 19-50 years
Sugars	87% 63g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	289% 110g	73.7% 28g	38g per day for Men 19-50 years
Protein	100% 56g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Carrots	Recommended Dietary Allowance
Vitamin A	1529% 13760μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.2% 2.3mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	208% 830μg	47.5% 190μg	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	123% 111mg	65.6% 59mg	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	133% 20mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Carrots	Recommended Dietary Allowance
Calcium	363% 3630mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	461% 4.15mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	329% 26.3mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1241% 28.6mg	62% 1.43mg	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	130% 910mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	80% 2720mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	20% 733g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Grape Leaves have 1.6 times more Vitamin A, 6.1 times more Vitamin B2, 2.4 times more Vitamin B3, 2.9 times more Vitamin B6, 4.4 times more Vitamin B9, 1.9 times more Vitamin C, 3 times more Vitamin E and 8.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 1.7 times more Vitamin B1 than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Carrots have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Grape Leaves as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Grape Leaves vs Carrots:

• Raw Grape Leaves have 11 times more Calcium, 9.2 times more Copper, 8.8 times more Iron, 7.9 times more Magnesium, 20 times more Manganese, 2.6 times more Phosphorus, 9 times more Selenium and 2.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 7.7 times more Sodium than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Carrots have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Grape Leaves have 2.3 times more Energy, 8.8 times more Fat, 10.5 times more Saturated Fat, 428 times more Omega 3, 1.8 times more Carbohydrate, 1.3 times more Sugars, 3.9 times more Fiber and 6 times more Protein than Raw Carrots.
• Both Raw Grape Leaves as well as Raw Carrots have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.