Comparing Nutrients in 500 calories Grape Leaves VS Cooked Frozen Carrots

Weight per 500 calories

• Grape Leaves: 538g
• Cooked Frozen Carrots: 1351g

Grape Leaves have 2.5 times more energy per 100g than Cooked Frozen Carrots. It has average energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Grape Leaves or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Grape Leaves	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	5.65% 1.8g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	288% 4.6g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	80.4% 104g	130g per day for Men 19-50 years
Sugars	46.7% 34g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 46.5g	g per day for Men 19-50 years
Fiber	156% 59g	117% 44.6g	38g per day for Men 19-50 years
Protein	53.8% 30g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	822% 7398μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	87.3% 1.14mg	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	112% 446μg	37% 149μg	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	66.3% 59.7mg	34.5% 31mg	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	71.7% 10.8mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	487% 584μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	195% 1952mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	123% 1.1mg	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	177% 14mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	122% 511mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	667% 15.3mg	98% 2.26mg	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	70% 489mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	43% 1462mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	10.7% 394g	33% 1221g	3700g per day for Men 19-50 years

Grape Leaves VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Grape Leaves or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Grape Leaves vs Cooked Frozen Carrots:

• 500 calories of Grape Leaves have 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B6, 3 times more Vitamin B9, 1.9 times more Vitamin C and 3.2 times more Vitamin K than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 1.5 times more Vitamin A, 1.9 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.3 times more Vitamin E than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Grape Leaves vs Cooked Frozen Carrots:

• 500 calories of Grape Leaves have 4.1 times more Calcium, 2 times more Copper, 2 times more Iron, 3.4 times more Magnesium and 6.8 times more Manganese than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 1.8 times more Potassium, 1.7 times more Selenium, 16.5 times more Sodium, 1.3 times more Zinc and 3.1 times more Water than Raw Grape Leaves.
• Both Grape Leaves and Cooked Frozen Carrots contain similar levels of Phosphorus per 500 calories.
• 500 calories of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Grape Leaves have 1.2 times more Fat, 7.7 times more Omega 3, 1.3 times more Fiber and 3.8 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 4.9 times more Omega 6 and 1.6 times more Sugars than Raw Grape Leaves.
• Both Grape Leaves and Cooked Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Grape Leaves provide inadequate amounts of Omega 6