Comparing Nutrients in 1 pound Grape Leaves VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Grape Leaves	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	14.5% 422kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	243% 3.9g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	6.78% 1.15g	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	83.6% 109g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	1.3% 0.95g	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	0% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	131% 50g	24% 9.07g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Frozen Crinkle Cut French Fried Potatoes with Salt	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	68.4% 0.89mg	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	35% 141μg	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	39% 35mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	165% 1647mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	39% 0.35mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	31% 0.71mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9% 333g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Grape Leaves vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Grape Leaves have more Vitamin A, 9.6 times more Vitamin B2, 2 times more Vitamin B6, 2.7 times more Vitamin B9, 1.4 times more Vitamin C, 20 times more Vitamin E and 51.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.7 times more Vitamin B1 and 1.9 times more Vitamin B5 than Raw Grape Leaves.
• Both Raw Grape Leaves and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Grape Leaves as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Grape Leaves vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Grape Leaves have 27.9 times more Calcium, 5.4 times more Copper, 4.2 times more Iron, 4.5 times more Magnesium, 18.2 times more Manganese, 1.8 times more Selenium and 2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Potassium and 38.8 times more Sodium than Raw Grape Leaves.
• Both Raw Grape Leaves and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Grape Leaves have 53.5 times more Omega 3, 30 times more Sugars, 5.5 times more Fiber and 2.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Energy, 2.4 times more Fat, 3.7 times more Saturated Fat, 1.7 times more Omega 6 and 1.4 times more Carbohydrate than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.