Comparing Nutrients in 1 pound In Pod Fava Beans VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Grape Leaves	20%	17%	63%

Macro Nutrients

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Energy	13.8% 399kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	243% 3.9g	1.6g per day for Men 19-50 years
Omega 6	8.32% 1.4g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	39.4% 28.6g	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	89.5% 34g	131% 50g	38g per day for Men 19-50 years
Protein	64% 36g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	693% 6241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10.2mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	140% 1.8mg	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	168% 671μg	94% 376μg	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	18.6% 16.8mg	56% 50.3mg	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	35% 5.26mg	60.5% 9.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Calcium	16.8% 168mg	165% 1647mg	1000mg per day for Men 19-50 years
Copper	203% 1.82mg	209% 1.9mg	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	88% 7.03mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	563% 13mg	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	83.6% 585mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	44.3% 1506mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	8.9% 329g	9% 333g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of In Pod Fava Beans vs Grape Leaves:

• Raw In Pod Fava Beans have 3.3 times more Vitamin B1 and 1.8 times more Vitamin B9 than Raw Grape Leaves.
• While Raw Grape Leaves contain 80.9 times more Vitamin A, 3.8 times more Vitamin B6, 3 times more Vitamin C, 1.7 times more Vitamin E and 2.7 times more Vitamin K than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for In Pod Fava Beans vs Grape Leaves:

• Raw In Pod Fava Beans have 1.4 times more Phosphorus, 1.2 times more Potassium, 2.8 times more Sodium and 1.5 times more Zinc than Raw Grape Leaves.
• While Raw Grape Leaves contain 9.8 times more Calcium, 1.7 times more Iron, 2.9 times more Magnesium and 4.3 times more Manganese than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Copper, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw In Pod Fava Beans have 2.1 times more Omega 6, 1.5 times more Sugars and 1.4 times more Protein than Raw Grape Leaves.
• While Raw Grape Leaves contain 2.9 times more Fat, 2.8 times more Saturated Fat, 28.5 times more Omega 3 and 1.5 times more Fiber than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.