Comparing Nutrients in 300 calories Canned Grape Leaves VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Canned Grape Leaves: 435g
• Canned Carrots with Liquids and Salt: 1304g

Canned Grape Leaves have 3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Grape Leaves or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Grape Leaves	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.83% 8.57g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	4.24% 1.36g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	229% 3.67g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	44.3% 32g	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	113% 43g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	33% 18.6g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	127% 1143μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	371% 18.6mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	112% 1.46mg	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	84.8% 339μg	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	54.6% 49mg	29% 26mg	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	52% 7.8mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	353% 423μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	126% 1257mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	889% 8mg	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	162% 13mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	255% 5.87mg	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	21% 148mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	827% 12404mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	8.94% 331g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Grape Leaves vs Canned Carrots with Liquids and Salt:

• Canned Grape Leaves have 4.5 times more Vitamin B2, 3.6 times more Vitamin B3, 10.2 times more Vitamin B5, 3.3 times more Vitamin B9, 1.9 times more Vitamin C and 3.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 7 times more Vitamin A and 2.5 times more Vitamin B6 than Canned Grape Leaves.
• Both Canned Grape Leaves and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 and Vitamin E per 300 kcal.
• Both Canned Grape Leaves as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Grape Leaves vs Canned Carrots with Liquids and Salt:

• Canned Grape Leaves have 3.1 times more Calcium, 6 times more Copper, 1.9 times more Iron and 4 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Magnesium, 4.7 times more Manganese, 1.8 times more Phosphorus, 17.9 times more Potassium, 1.3 times more Selenium, 2.2 times more Zinc and 3.7 times more Water than Canned Grape Leaves.

Comparison of macro-nutrients per 300 calories:

• Canned Grape Leaves have 4.7 times more Fat, 4.2 times more Saturated Fat, 35.1 times more Omega 3, 1.8 times more Fiber and 2.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Carbohydrate than Canned Grape Leaves.
• Both Canned Grape Leaves and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Omega 6 per 300 kcal.
• Both Canned Grape Leaves as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.