Comparing Nutrients in 1 pound Baked White Potatoes VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Baked White Potatoes	Canned Grape Leaves	Recommended Dietary Allowance
Energy	14.4% 417kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	9.2% 8.94g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	4.42% 1.4g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	239% 3.82g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	41% 53g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	NA	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	118% 45g	38g per day for Men 19-50 years
Protein	17% 9.53g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	133% 1193μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	387% 19.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	47.5% 0.62mg	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	43% 172μg	88.5% 354μg	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	63.5% 57mg	57% 51.3mg	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	1.2% 0.18mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	368% 441μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	131% 1311mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	928% 8.35mg	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	36.3% 2.9mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	57% 1.3mg	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	48.6% 340mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	863% 12941mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.25% 342g	9.33% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Canned Grape Leaves:

• Baked Whole White Potatoes have 1.6 times more Vitamin B6 than Canned Grape Leaves.
• While Canned Grape Leaves contain 263 times more Vitamin A, 1.3 times more Vitamin B1, 8.5 times more Vitamin B2, 2.9 times more Vitamin B3, 11.1 times more Vitamin B5, 2.1 times more Vitamin B9, 44.8 times more Vitamin E and 36 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Grape Leaves have similar amounts of Vitamin C per 1 lb.
• Both Baked Whole White Potatoes as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Canned Grape Leaves:

• Baked Whole White Potatoes have 1.9 times more Magnesium, 2.2 times more Phosphorus and 18.8 times more Potassium than Canned Grape Leaves.
• While Canned Grape Leaves contain 28.9 times more Calcium, 14.5 times more Copper, 4.7 times more Iron, 1.5 times more Manganese, 1.8 times more Selenium and 407.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Grape Leaves have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.3 times more Energy and 1.8 times more Carbohydrate than Canned Grape Leaves.
• While Canned Grape Leaves contain 13.1 times more Fat, 56.2 times more Omega 3, 4.7 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Canned Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.