Comparing Nutrients in 1 pound Grape Leaves VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Grape Leaves	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	14.5% 422kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	243% 3.9g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	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	60.4% 78.5g	79.6% 103g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	2% 1.45g	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	131% 50g	76.4% 29g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	693% 6241μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	42% 0.54mg	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	94% 376μg	147% 590μg	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	56% 50.3mg	6.05% 5.44mg	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	60.5% 9.07mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	165% 1647mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	109% 0.98mg	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	149% 12mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	85% 1.95mg	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	59% 413mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	9% 333g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Grape Leaves vs Boiled Kidney Beans:

• Raw Grape Leaves have more Vitamin A, 6.1 times more Vitamin B2, 4.1 times more Vitamin B3, 3.3 times more Vitamin B6, 9.3 times more Vitamin C, 66.7 times more Vitamin E and 12.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Grape Leaves.
• Both Raw Grape Leaves and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Grape Leaves as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Grape Leaves vs Boiled Kidney Beans:

• Raw Grape Leaves have 10.4 times more Calcium, 1.9 times more Copper, 2.3 times more Magnesium and 6.6 times more Manganese than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Raw Grape Leaves.
• Both Raw Grape Leaves and Boiled All Types Kidney Beans have similar amounts of Iron, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Grape Leaves have 4.2 times more Fat, 4.6 times more Saturated Fat, 5 times more Omega 3, 19.7 times more Sugars and 1.7 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Energy, 1.3 times more Carbohydrate and 1.5 times more Protein than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.