Comparing Nutrients in 5 ounces Grape Leaves VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Grape Leaves	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	4.55% 132kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	NA	32g per day for Men 19-50 years
Omega 3	76% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	NA	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	41% 15.6g	NA	38g per day for Men 19-50 years
Protein	14% 7.94g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	217% 1950μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	4.13% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	4.03% 0.052mg	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	29.4% 118μg	15.2% 61μg	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	17.5% 15.7mg	5.04% 4.54mg	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	19% 2.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	51.5% 515mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	15% 0.14mg	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	46.6% 3.73mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	12.5% 0.29mg	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	18.4% 129mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	3.63% 123mg	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	0.85% 12.8mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Grape Leaves VS Cooked Napa Cabbage per 5 oz

Compare the macro and micronutrient content in 5 oz of Grape Leaves versus 5 oz of Cooked Napa Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Grape Leaves vs Cooked Napa Cabbage:

• 5 ounces of Grape Leaves have 105.8 times more Vitamin A, 8 times more Vitamin B1, 14.2 times more Vitamin B2, 5.1 times more Vitamin B3, 6.6 times more Vitamin B5, 10.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 3.5 times more Vitamin C than Cooked Napa Cabbage.
• 5 ounces of Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B5
• Both Raw Grape Leaves as well as Cooked Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Grape Leaves vs Cooked Napa Cabbage:

• 5 ounces of Grape Leaves have 12.5 times more Calcium, 4.3 times more Copper, 3.6 times more Iron, 11.9 times more Magnesium, 14.1 times more Manganese, 4.8 times more Phosphorus, 3.1 times more Potassium and 4.8 times more Zinc than Cooked Napa Cabbage.
• While 5 oz of Cooked Napa Cabbage contain 1.3 times more Water than Raw Grape Leaves.
• 5 ounces of Cooked Napa Cabbage lack sufficient amounts of Magnesium and Zinc
• Both Raw Grape Leaves as well as Cooked Napa Cabbage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Grape Leaves have 7.8 times more Energy, 12.5 times more Fat, 7.8 times more Carbohydrate and 5.1 times more Protein than Cooked Napa Cabbage.
• 5 ounces of Cooked Napa Cabbage provide inadequate amounts of Energy, Carbohydrate and Protein