Comparing Nutrients in 300 calories Grape Leaves VS Canned Grape Leaves

Weight per 300 calories

• Grape Leaves: 323g
• Canned Grape Leaves: 435g

Grape Leaves have 1.3 times more energy per 100g than Canned Grape Leaves. It has average energy density when compared to other foods. Canned Grape Leaves having low energy density.

Which food has more nutrients per 300 calories - Grape Leaves or Canned Grape Leaves?

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Grape Leaves	Canned Grape Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.05% 6.84g	8.83% 8.57g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	4.24% 1.36g	32g per day for Men 19-50 years
Omega 3	173% 2.76g	229% 3.67g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	3.73% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	39% 51g	130g per day for Men 19-50 years
Sugars	28% 20.3g	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	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	93% 35.5g	113% 43g	38g per day for Men 19-50 years
Protein	32.3% 18g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	493% 4439μg	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.14mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.6mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	371% 18.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	45.5% 0.59mg	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	67% 268μg	84.8% 339μg	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	39.8% 36mg	54.6% 49mg	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	43% 6.45mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	292% 350μg	353% 423μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	117% 1171mg	126% 1257mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	889% 8mg	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	106% 8.5mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	73% 306mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	55% 1.26mg	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	42% 294mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	26% 877mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	827% 12404mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	6.4% 237g	8.94% 331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Grape Leaves vs Canned Grape Leaves:

• Raw Grape Leaves have 3.9 times more Vitamin A and 2.2 times more Vitamin B6 than Canned Grape Leaves.
• While Canned Grape Leaves contain 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 24.9 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Grape Leaves.
• Both Raw Grape Leaves and Canned Grape Leaves have similar amounts of Vitamin E and Vitamin K per 300 kcal.
• Both Raw Grape Leaves as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Grape Leaves vs Canned Grape Leaves:

• Raw Grape Leaves have 5 times more Magnesium, 7.3 times more Manganese, 2 times more Phosphorus, 7 times more Potassium and 1.2 times more Zinc than Canned Grape Leaves.
• While Canned Grape Leaves contain 6 times more Copper, 1.5 times more Iron, 1.3 times more Selenium, 427.3 times more Sodium and 1.4 times more Water than Raw Grape Leaves.
• Both Raw Grape Leaves and Canned Grape Leaves have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Grape Leaves contain 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Raw Grape Leaves.
• Both Raw Grape Leaves and Canned Grape Leaves have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Grape Leaves as well as Canned Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.