Comparing Nutrients in 500 calories In Pod Fava Beans VS Grape Leaves

Weight per 500 calories

• In Pod Fava Beans: 568g
• Grape Leaves: 538g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.28% 4.15g	11.8% 11.4g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	5.65% 1.8g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	288% 4.6g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	71.6% 93g	130g per day for Men 19-50 years
Sugars	72% 52.3g	46.7% 34g	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	112% 42.6g	156% 59g	38g per day for Men 19-50 years
Protein	80.4% 45g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Vitamin A	10.7% 97μg	822% 7398μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	79.4% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	165% 2.15mg	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	210% 841μg	112% 446μg	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	23.4% 21mg	66.3% 59.7mg	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	44% 6.6mg	71.7% 10.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	194% 232μg	487% 584μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Calcium	21% 210mg	195% 1952mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	248% 2.23mg	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	110% 8.8mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	122% 511mg	420mg per day for Men 19-50 years
Manganese	163% 3.76mg	667% 15.3mg	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	105% 733mg	70% 489mg	700mg per day for Men 19-50 years
Potassium	55.5% 1886mg	43% 1462mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	9.47% 142mg	3.23% 48.4mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	11% 413g	10.7% 394g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.