Comparing Nutrients in 1 pound Grape Leaves VS Serrano Peppers

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Serrano Peppers	18%	10%	72%

Macro Nutrients

	Grape Leaves	Serrano Peppers	Recommended Dietary Allowance
Energy	14.5% 422kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	243% 3.9g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	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	60.4% 78.5g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	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	131% 50g	44% 16.8g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Serrano Peppers	Recommended Dietary Allowance
Vitamin A	693% 6241μg	23.7% 213μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	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	94% 376μg	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	56% 50.3mg	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	60.5% 9.07mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	44.6% 53.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Serrano Peppers	Recommended Dietary Allowance
Calcium	165% 1647mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	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	149% 12mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	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	59% 413mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	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	2.72% 41mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9% 333g	11% 409g	3700g per day for Men 19-50 years

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

• Raw Grape Leaves have 29.3 times more Vitamin A, 4.4 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin B9, 2.9 times more Vitamin E and 9.2 times more Vitamin K than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B6 and 4 times more Vitamin C than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Serrano Peppers have similar amounts of Vitamin B5 per 1 lb.
• Both Raw 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 Grape Leaves vs Serrano Peppers:

• Raw Grape Leaves have 33 times more Calcium, 3.2 times more Copper, 3.1 times more Iron, 4.3 times more Magnesium, 15.3 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Selenium and 2.6 times more Zinc than Raw Serrano Peppers.
• Both Raw Grape Leaves and Raw Serrano Peppers have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Grape Leaves have 2.9 times more Energy, 4.8 times more Fat, 5.7 times more Saturated Fat, 142.7 times more Omega 3, 2.6 times more Carbohydrate, 1.6 times more Sugars, 3 times more Fiber and 3.2 times more Protein than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 1.5 times more Omega 6 than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Raw Serrano Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.