Comparing Nutrients in 5 ounces Grape Leaves VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Almonds	14%	72%	14%

Macro Nutrients

	Grape Leaves	Almonds	Recommended Dietary Allowance
Energy	4.55% 132kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	76% 1.2g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	103% 17.5g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	41% 15.6g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	14% 7.94g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Almonds	Recommended Dietary Allowance
Vitamin A	217% 1950μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.4% 118μg	15.6% 62.4μg	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	0% 0mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Almonds	Recommended Dietary Allowance
Calcium	51.5% 515mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Raw Grape Leaves have more Vitamin A, 2.9 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.1 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 12.8 times more Vitamin E than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Grape Leaves vs Almonds:

• Raw Grape Leaves have 1.3 times more Calcium, 1.3 times more Manganese and 16.6 times more Water than Almonds.
• While Almonds contain 2.5 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 5.3 times more Phosphorus, 2.7 times more Potassium, 4.6 times more Selenium and 4.7 times more Zinc than Raw Grape Leaves.

Comparison of macro-nutrients per 5 ounces:

• Raw Grape Leaves have 285.3 times more Omega 3 and 1.4 times more Sugars than Almonds.
• While Almonds contain 6.2 times more Energy, 23.6 times more Fat, 11.3 times more Saturated Fat, 83.3 times more Omega 6 and 3.8 times more Protein than Raw Grape Leaves.
• Both Raw Grape Leaves and Almonds have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Raw Grape Leaves as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.