Comparing Nutrients in 5 ounces In Pod Fava Beans VS 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	4.3% 125kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	19% 24.5g	130g per day for Men 19-50 years
Sugars	18% 13g	12.3% 8.93g	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	28% 10.6g	41% 15.6g	38g per day for Men 19-50 years
Protein	20% 11.2g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	217% 1950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	43.6% 0.57mg	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	52.4% 210μg	29.4% 118μg	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	5.83% 5.24mg	17.5% 15.7mg	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	11% 1.64mg	19% 2.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	51.5% 515mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	65.4% 0.59mg	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	27.5% 2.2mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	176% 4.05mg	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	26% 183mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	14% 471mg	11.3% 386mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of In Pod Fava Beans vs Grape Leaves:

• Raw In Pod Fava Beans have 3.3 times more Vitamin B1 and 1.8 times more Vitamin B9 than Raw Grape Leaves.
• While Raw Grape Leaves contain 80.9 times more Vitamin A, 3.8 times more Vitamin B6, 3 times more Vitamin C, 1.7 times more Vitamin E and 2.7 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 5 oz.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for In Pod Fava Beans vs Grape Leaves:

• Raw In Pod Fava Beans have 1.4 times more Phosphorus, 1.2 times more Potassium, 2.8 times more Sodium and 1.5 times more Zinc than Raw Grape Leaves.
• While Raw Grape Leaves contain 9.8 times more Calcium, 1.7 times more Iron, 2.9 times more Magnesium and 4.3 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw In Pod Fava Beans have 2.1 times more Omega 6, 1.5 times more Sugars and 1.4 times more Protein than Raw Grape Leaves.
• While Raw Grape Leaves contain 2.9 times more Fat, 2.8 times more Saturated Fat, 28.5 times more Omega 3 and 1.5 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 5 oz.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.