Comparing Nutrients in 1 kilogram Baked White Potatoes VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Baked White Potatoes	Canned Grape Leaves	Recommended Dietary Allowance
Energy	31.7% 920kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	162% 211g	90% 117g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	261% 99g	38g per day for Men 19-50 years
Protein	37.5% 21g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	292% 2630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	280% 3.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	854% 42.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	22.5% 27μg	811% 973μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	10% 100mg	289% 2890mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1902% 28530mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	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

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

• Baked Whole White Potatoes have 1.6 times more Vitamin B6 than Canned Grape Leaves.
• While Canned Grape Leaves contain 263 times more Vitamin A, 1.3 times more Vitamin B1, 8.5 times more Vitamin B2, 2.9 times more Vitamin B3, 11.1 times more Vitamin B5, 2.1 times more Vitamin B9, 44.8 times more Vitamin E and 36 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Grape Leaves have similar amounts of Vitamin C per 1 kg.
• Both Baked Whole White Potatoes as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole White Potatoes have 1.9 times more Magnesium, 2.2 times more Phosphorus and 18.8 times more Potassium than Canned Grape Leaves.
• While Canned Grape Leaves contain 28.9 times more Calcium, 14.5 times more Copper, 4.7 times more Iron, 1.5 times more Manganese, 1.8 times more Selenium and 407.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Grape Leaves have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.3 times more Energy and 1.8 times more Carbohydrate than Canned Grape Leaves.
• While Canned Grape Leaves contain 13.1 times more Fat, 56.2 times more Omega 3, 4.7 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Canned Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.