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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Baked Potato Flesh	Canned Grape Leaves	Recommended Dietary Allowance
Energy	32% 930kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	90% 117g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	39.5% 15g	261% 99g	38g per day for Men 19-50 years
Protein	35% 19.6g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	292% 2630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	280% 3.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	854% 42.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	105% 1.36mg	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	22.5% 90μg	195% 780μg	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	142% 128mg	126% 113mg	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	2.67% 0.4mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	811% 973μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	5% 50mg	289% 2890mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	2046% 18.4mg	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	43.8% 3.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	126% 2.9mg	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	71.4% 500mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1902% 28530mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	20.6% 761g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Baked Potato Flesh has 1.6 times more Vitamin B1 and 2.2 times more Vitamin B6 than Canned Grape Leaves.
• While 1 kg of Canned Grape Leaves contains more Vitamin A, 17.3 times more Vitamin B2, 3.2 times more Vitamin B3, 7.7 times more Vitamin B5, 8.7 times more Vitamin B9, 44.8 times more Vitamin E and 324.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Grape Leaves provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Potato Flesh has 1.8 times more Magnesium, 1.5 times more Phosphorus and 13.5 times more Potassium than Canned Grape Leaves.
• While 1 kg of Canned Grape Leaves contains 57.8 times more Calcium, 8.6 times more Copper, 8.5 times more Iron, 1.8 times more Manganese, 570.6 times more Sodium and 1.4 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Grape Leaves contain similar levels of Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• 1 kilogram of Canned Grape Leaves lack sufficient amounts of Potassium
• Both Baked Potatoes Flesh no Salt as well as Canned Grape Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 1.3 times more Energy and 1.8 times more Carbohydrate than Canned Grape Leaves.
• While 1 kg of Canned Grape Leaves contains 19.7 times more Fat, 84.3 times more Omega 3, 6.6 times more Fiber and 2.2 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Canned Grape Leaves provide inadequate amounts of Omega 6 in one kilogram.