Comparing Nutrients in 7 ounces In Pod Fava Beans VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Grape Leaves	20%	17%	63%

Macro Nutrients

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Energy	6.02% 175kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	26.4% 34.4g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	17.2% 12.5g	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	39% 15g	57.4% 22g	38g per day for Men 19-50 years
Protein	28% 15.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	303% 2731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	61% 0.79mg	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	73.4% 294μg	41% 165μg	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	8.16% 7.34mg	24.5% 22mg	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	15.3% 2.3mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	92% 0.82mg	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	38.4% 3.08mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	246% 5.67mg	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	36.6% 256mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	3.9% 144g	3.93% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of In Pod Fava Beans vs Grape Leaves:

• Raw In Pod Fava Beans have 3.3 times more Vitamin B1 and 1.8 times more Vitamin B9 than Raw Grape Leaves.
• While Raw Grape Leaves contain 80.9 times more Vitamin A, 3.8 times more Vitamin B6, 3 times more Vitamin C, 1.7 times more Vitamin E and 2.7 times more Vitamin K than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 7 oz.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for In Pod Fava Beans vs Grape Leaves:

• Raw In Pod Fava Beans have 1.4 times more Phosphorus, 1.2 times more Potassium, 2.8 times more Sodium and 1.5 times more Zinc than Raw Grape Leaves.
• While Raw Grape Leaves contain 9.8 times more Calcium, 1.7 times more Iron, 2.9 times more Magnesium and 4.3 times more Manganese than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Copper, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw In Pod Fava Beans have 2.1 times more Omega 6, 1.5 times more Sugars and 1.4 times more Protein than Raw Grape Leaves.
• While Raw Grape Leaves contain 2.9 times more Fat, 2.8 times more Saturated Fat, 28.5 times more Omega 3 and 1.5 times more Fiber than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.