Comparing Nutrients in 300 calories In Pod Fava Beans VS Grape Leaves

Weight per 300 calories

• In Pod Fava Beans: 341g
• Grape Leaves: 323g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - In Pod Fava Beans or Grape Leaves?

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Grape Leaves	20%	17%	63%

Macro Nutrients

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	7.05% 6.84g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	6.4% 0.1g	173% 2.76g	1.6g per day for Men 19-50 years
Omega 6	6.26% 1.06g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.2% 60g	43% 56g	130g per day for Men 19-50 years
Sugars	43.3% 31.4g	28% 20.3g	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	67.3% 25.6g	93% 35.5g	38g per day for Men 19-50 years
Protein	48.2% 27g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Vitamin A	6.44% 58μg	493% 4439μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	47.6% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	99% 1.3mg	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	126% 505μg	67% 268μg	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	14% 12.6mg	39.8% 36mg	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	26.4% 3.95mg	43% 6.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	292% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Calcium	12.6% 126mg	117% 1171mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	149% 1.34mg	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	66% 5.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	26.8% 113mg	73% 306mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	400% 9.2mg	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	63% 440mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	33.3% 1132mg	26% 877mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.2mg	1.94% 29mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	6.7% 248g	6.4% 237g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of In Pod Fava Beans vs Grape Leaves:

• Raw In Pod Fava Beans have 3.5 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw Grape Leaves.
• While Raw Grape Leaves contain 76.6 times more Vitamin A, 3.6 times more Vitamin B6, 2.8 times more Vitamin C, 1.6 times more Vitamin E and 2.5 times more Vitamin K than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for In Pod Fava Beans vs Grape Leaves:

• Raw In Pod Fava Beans have 1.5 times more Phosphorus, 1.3 times more Potassium, 2.9 times more Sodium and 1.6 times more Zinc than Raw Grape Leaves.
• While Raw Grape Leaves contain 9.3 times more Calcium, 1.6 times more Iron, 2.7 times more Magnesium and 4.1 times more Manganese than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Copper, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw In Pod Fava Beans have 2.2 times more Omega 6, 1.5 times more Sugars and 1.5 times more Protein than Raw Grape Leaves.
• While Raw Grape Leaves contain 2.7 times more Fat, 2.7 times more Saturated Fat, 27 times more Omega 3 and 1.4 times more Fiber than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.