Comparing Nutrients in 1 kilogram Grape Leaves VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Grape Leaves	Baked White Potatoes	Recommended Dietary Allowance
Energy	32% 930kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	535% 8.56g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	162% 211g	130g per day for Men 19-50 years
Sugars	87% 63g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	289% 110g	55.3% 21g	38g per day for Men 19-50 years
Protein	100% 56g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1529% 13760μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.2% 2.3mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Baked White Potatoes	Recommended Dietary Allowance
Calcium	363% 3630mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	461% 4.15mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1241% 28.6mg	82% 1.9mg	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	130% 910mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	80% 2720mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	4.67% 70mg	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	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Grape Leaves vs Baked White Potatoes:

• Raw Grape Leaves have 1376 times more Vitamin A, 8.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, 50 times more Vitamin E and 40.2 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B5 than Raw Grape Leaves.
• Both Raw Grape Leaves and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin C per 1 kg.
• Both Raw Grape Leaves as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Grape Leaves vs Baked White Potatoes:

• Raw Grape Leaves have 36.3 times more Calcium, 3.3 times more Copper, 4.1 times more Iron, 3.5 times more Magnesium, 15.1 times more Manganese, 1.2 times more Phosphorus, 1.8 times more Selenium and 1.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Potassium than Raw Grape Leaves.
• Both Raw Grape Leaves and Baked Whole White Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Grape Leaves have 14.1 times more Fat, 8.4 times more Saturated Fat, 57.1 times more Omega 3, 4.1 times more Sugars, 5.2 times more Fiber and 2.7 times more Protein than Baked Whole White Potatoes.
• Both Raw Grape Leaves and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Grape Leaves as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.