Comparing Nutrients in 1 kilogram Grape Leaves VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Potato Skin	17%	1%	82%

Macro Nutrients

	Grape Leaves	Potato Skin	Recommended Dietary Allowance
Energy	32% 930kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	535% 8.56g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	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	133% 173g	96% 124g	130g per day for Men 19-50 years
Sugars	87% 63g	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	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	289% 110g	65.8% 25g	38g per day for Men 19-50 years
Protein	100% 56g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Potato Skin	Recommended Dietary Allowance
Vitamin A	1529% 13760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.2% 2.3mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	184% 2.4mg	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	208% 830μg	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Potato Skin	Recommended Dietary Allowance
Calcium	363% 3630mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	461% 4.15mg	470% 4.23mg	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	329% 26.3mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	1241% 28.6mg	262% 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	130% 910mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	80% 2720mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20% 733g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Grape Leaves VS Potato Skin per 1 kg

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

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

• 1 kilogram of Grape Leaves has more Vitamin A, 1.9 times more Vitamin B1, 9.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.3 times more Vitamin B5 than Raw Grape Leaves.
• Both Grape Leaves and Potato Skin provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Grape Leaves as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Grape Leaves has 12.1 times more Calcium, 4.1 times more Magnesium, 4.7 times more Manganese, 2.4 times more Phosphorus and 1.9 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.5 times more Potassium than Raw Grape Leaves.
• Both Grape Leaves and Potato Skin contain similar levels of Copper and Iron per one kilogram.
• Both Raw Grape Leaves as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Grape Leaves has 1.6 times more Energy, 21.2 times more Fat, 85.6 times more Omega 3, 1.4 times more Carbohydrate, 4.4 times more Fiber and 2.2 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Grape Leaves as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.