Comparing Nutrients in 5 ounces Grape Leaves VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Grape Leaves	Green Cauliflower	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	76% 1.2g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.24% 0.041g	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	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	5.92% 4.3g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	14% 7.94g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	217% 1950μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	24.2% 0.31mg	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	20% 80.8μg	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	139% 125mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Green Cauliflower	Recommended Dietary Allowance
Calcium	51.5% 515mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	6.46% 0.058mg	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% 1.03mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	15.2% 0.35mg	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	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Grape Leaves VS Green Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Grape Leaves vs Green Cauliflower:

• 5 ounces of Grape Leaves have 172 times more Vitamin A, 3.5 times more Vitamin B2, 3.2 times more Vitamin B3, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9, 50 times more Vitamin E and 5.4 times more Vitamin K than Green Cauliflower.
• While 5 oz of Raw Green Cauliflower contain 2 times more Vitamin B1, 3 times more Vitamin B5 and 7.9 times more Vitamin C than Raw Grape Leaves.
• 5 ounces of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Grape Leaves as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Grape Leaves vs Green Cauliflower:

• 5 ounces of Grape Leaves have 11 times more Calcium, 10.1 times more Copper, 3.6 times more Iron, 4.8 times more Magnesium, 11.6 times more Manganese and 1.5 times more Phosphorus than Green Cauliflower.
• Both Grape Leaves and Green Cauliflower contain similar levels of Potassium and Zinc per five ounces.
• Both Raw Grape Leaves as well as Raw Green Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Grape Leaves have 3 times more Energy, 7.1 times more Fat, 8.2 times more Omega 3, 2.8 times more Carbohydrate, 2.1 times more Sugars, 3.4 times more Fiber and 1.9 times more Protein than Green Cauliflower.
• 5 ounces of Green Cauliflower provide inadequate amounts of Energy
• Both Raw Grape Leaves as well as Raw Green Cauliflower provide inadequate amounts of Omega 6 in five ounces.