Comparing Nutrients in 1 pound Grape Leaves VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Grape Leaves	Brussels Sprouts	Recommended Dietary Allowance
Energy	14.5% 422kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	243% 3.9g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	1.2% 0.2g	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	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	13.8% 9.98g	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	5.8% 4.2g	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	% 3.67g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	131% 50g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	693% 6241μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	76.4% 0.99mg	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	69% 277μg	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	428% 386mg	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	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Brussels Sprouts	Recommended Dietary Allowance
Calcium	165% 1647mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	35.3% 0.32mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	66.5% 1.53mg	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	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9% 333g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Grape Leaves VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Grape Leaves versus 1 lb of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Grape Leaves vs Brussels Sprouts:

• 1 pound of Grape Leaves has 36.2 times more Vitamin A, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 1.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin E than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 3.5 times more Vitamin B1, 1.3 times more Vitamin B5, 7.7 times more Vitamin C and 1.6 times more Vitamin K than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Grape Leaves vs Brussels Sprouts:

• 1 pound of Grape Leaves has 8.6 times more Calcium, 5.9 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 8.5 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.4 times more Potassium and 1.8 times more Selenium than Raw Grape Leaves.
• 1 pound of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Grape Leaves has 2.2 times more Energy, 7.1 times more Fat, 8.6 times more Omega 3, 1.9 times more Carbohydrate, 2.9 times more Sugars, 2.9 times more Fiber and 1.7 times more Protein than Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Grape Leaves as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in one pound.