Comparing Nutrients in 5 ounces Canned Grape Leaves VS Serrano Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
Serrano Peppers	18%	10%	72%

Macro Nutrients

	Canned Grape Leaves	Serrano Peppers	Recommended Dietary Allowance
Energy	3.37% 98kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	7.5% 5.43g	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	37% 14g	14% 5.24g	38g per day for Men 19-50 years
Protein	11% 6.05g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	Serrano Peppers	Recommended Dietary Allowance
Vitamin A	41.4% 373μg	7.4% 66.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	5.67% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	55% 0.72mg	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	27.6% 111μg	8.15% 32.6μg	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	17.8% 16mg	70.7% 63.6mg	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	17% 2.54mg	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	Serrano Peppers	Recommended Dietary Allowance
Calcium	41% 410mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	20.3% 0.18mg	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	53% 4.22mg	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	11.5% 0.27mg	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	6.9% 48mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	12.7% 432mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	270% 4044mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Grape Leaves vs Serrano Peppers:

• Canned Grape Leaves have 5.6 times more Vitamin A, 4.5 times more Vitamin B2, 2.9 times more Vitamin B3, 21.4 times more Vitamin B5, 3.4 times more Vitamin B9, 2.6 times more Vitamin E and 8.2 times more Vitamin K than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 3.7 times more Vitamin B6 and 4 times more Vitamin C than Canned Grape Leaves.
• Both Canned Grape Leaves and Raw Serrano Peppers have similar amounts of Vitamin B1 per 5 oz.
• Both Canned Grape Leaves as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Grape Leaves vs Serrano Peppers:

• Canned Grape Leaves have 26.3 times more Calcium, 14.3 times more Copper, 3.5 times more Iron, 1.6 times more Manganese, 2.3 times more Selenium, 285.3 times more Sodium and 1.5 times more Zinc than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 1.6 times more Magnesium and 10.5 times more Potassium than Canned Grape Leaves.
• Both Canned Grape Leaves and Raw Serrano Peppers have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Grape Leaves have 2.2 times more Energy, 4.5 times more Fat, 140.5 times more Omega 3, 1.7 times more Carbohydrate, 2.7 times more Fiber and 2.5 times more Protein than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 1.5 times more Omega 6 than Canned Grape Leaves.
• Both Canned Grape Leaves as well as Raw Serrano Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.