Comparing Nutrients in 1 pound Canned Grape Leaves VS Serrano Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
Serrano Peppers	18%	10%	72%

Macro Nutrients

	Canned Grape Leaves	Serrano Peppers	Recommended Dietary Allowance
Energy	10.8% 313kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.94g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.42% 1.4g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	NA	24% 17.4g	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	118% 45g	44% 16.8g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	Serrano Peppers	Recommended Dietary Allowance
Vitamin A	133% 1193μg	23.7% 213μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	387% 19.4mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	176% 2.3mg	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	88.5% 354μg	26% 104μg	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	57% 51.3mg	226% 204mg	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	54% 8.1mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	368% 441μg	44.6% 53.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	Serrano Peppers	Recommended Dietary Allowance
Calcium	131% 1311mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	928% 8.35mg	65% 0.59mg	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	169% 13.5mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	37% 0.85mg	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	22% 154mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	40.7% 1383mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	863% 12941mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9.33% 345g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Grape Leaves vs Serrano Peppers:

• Canned Grape Leaves have 5.6 times more Vitamin A, 4.5 times more Vitamin B2, 2.9 times more Vitamin B3, 21.4 times more Vitamin B5, 3.4 times more Vitamin B9, 2.6 times more Vitamin E and 8.2 times more Vitamin K than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 3.7 times more Vitamin B6 and 4 times more Vitamin C than Canned Grape Leaves.
• Both Canned Grape Leaves and Raw Serrano Peppers have similar amounts of Vitamin B1 per 1 lb.
• Both Canned Grape Leaves as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Grape Leaves vs Serrano Peppers:

• Canned Grape Leaves have 26.3 times more Calcium, 14.3 times more Copper, 3.5 times more Iron, 1.6 times more Manganese, 2.3 times more Selenium, 285.3 times more Sodium and 1.5 times more Zinc than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 1.6 times more Magnesium and 10.5 times more Potassium than Canned Grape Leaves.
• Both Canned Grape Leaves and Raw Serrano Peppers have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Grape Leaves have 2.2 times more Energy, 4.5 times more Fat, 140.5 times more Omega 3, 1.7 times more Carbohydrate, 2.7 times more Fiber and 2.5 times more Protein than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 1.5 times more Omega 6 than Canned Grape Leaves.
• Both Canned Grape Leaves as well as Raw Serrano Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.