Comparing Nutrients in 500 calories Canned Grape Leaves VS Baked Red Potatoes

Weight per 500 calories

• Canned Grape Leaves: 725g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 1.3 times more energy per unit of mass than Canned Grape Leaves, which is average in comparison to other foods. Canned Grape Leaves having low energy density.

Which food has more nutrients per 500 calories - Canned Grape Leaves or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Grape Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	6.22% 1.06g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.3% 85g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	189% 71.7g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	55.3% 31g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	212% 1906μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.6mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	619% 31mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	94% 1.2mg	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	141% 565μg	38.8% 155μg	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	91% 82mg	80.5% 72.4mg	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	86.5% 13mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	588% 705μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	209% 2094mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	1482% 13.3mg	111% 1mg	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	270% 21.6mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	43.2% 0.99mg	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	35% 246mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	NA	55μg per day for Men 19-50 years
Sodium	1378% 20674mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	15% 551g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Grape Leaves vs Baked Red Potatoes:

• Canned Grape Leaves have 331.6 times more Vitamin A, 9.2 times more Vitamin B2, 3.6 times more Vitamin B3, 15.8 times more Vitamin B5, 3.6 times more Vitamin B9, 28.2 times more Vitamin E and 43.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Canned Grape Leaves and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 500 kcal.
• Both Canned Grape Leaves as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Grape Leaves vs Baked Red Potatoes:

• Canned Grape Leaves have 40.5 times more Calcium, 13.3 times more Copper, 5.4 times more Iron, 2.1 times more Manganese, 299.8 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Magnesium, 1.7 times more Phosphorus and 14.9 times more Potassium than Canned Grape Leaves.

Comparison of macro-nutrients per 500 calories:

• Canned Grape Leaves have 16.6 times more Fat, 9.8 times more Saturated Fat, 70.9 times more Omega 3, 3.8 times more Omega 6, 6.9 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Canned Grape Leaves.
• Both Canned Grape Leaves and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Canned Grape Leaves as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.