Comparing Nutrients in 5 ounces Grape Leaves VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Grape Leaves	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	4.55% 132kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	76% 1.2g	0.089% 0.001g	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	3.95% 5.13g	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	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	217% 1950μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	51.5% 515mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	14% 0.13mg	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	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	8.14% 0.19mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	4.46% 152mg	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	38% 568mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Grape Leaves vs Canned Tomatoes with Green Chilies:

• Raw Grape Leaves have 68.8 times more Vitamin A, 18.6 times more Vitamin B2, 3.7 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 9.2 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Raw Grape Leaves and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Grape Leaves as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Grape Leaves vs Canned Tomatoes with Green Chilies:

• Raw Grape Leaves have 18.2 times more Calcium, 4.6 times more Copper, 10.1 times more Iron, 8.6 times more Magnesium, 21.6 times more Manganese, 6.5 times more Phosphorus, 2.5 times more Potassium, 2.3 times more Selenium and 5.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 44.6 times more Sodium and 1.3 times more Water than Raw Grape Leaves.

Comparison of macro-nutrients per 5 ounces:

• Raw Grape Leaves have 6.2 times more Energy, 26.5 times more Fat, 30.5 times more Saturated Fat, 856 times more Omega 3, 4.8 times more Carbohydrate and 8.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Raw Grape Leaves as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.