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

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Canned Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Energy	4.72% 137kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	105% 1.67g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.64% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	25.2% 18.3g	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	51.7% 19.6g	39% 15g	38g per day for Men 19-50 years
Protein	15% 8.47g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	58% 522μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.47mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	16% 0.21mg	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	38.7% 155μg	73.4% 294μg	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	25% 22.4mg	8.16% 7.34mg	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	23.7% 3.55mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	57.4% 574mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	88.6% 0.8mg	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	74% 5.9mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	57% 1.3mg	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	9.64% 67.5mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.5mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	377% 5662mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.1% 151g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Grape Leaves VS In Pod Fava Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Grape Leaves versus 7 oz of In Pod Fava Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Canned Grape Leaves have 15.5 times more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 19 times more Vitamin B5, 1.3 times more Vitamin B6, 3.1 times more Vitamin C, 1.5 times more Vitamin E and 2.4 times more Vitamin K than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 2.1 times more Vitamin B1 and 1.9 times more Vitamin B9 than Canned Grape Leaves.
• 7 ounces of In Pod Fava Beans have insufficient amounts of Vitamin A
• Both Canned Grape Leaves as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Grape Leaves have 7.8 times more Calcium, 4.6 times more Copper, 1.9 times more Iron and 114.1 times more Sodium than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 2.4 times more Magnesium, 2.3 times more Manganese, 3.8 times more Phosphorus, 11.4 times more Potassium and 2.5 times more Zinc than Canned Grape Leaves.
• 7 ounces of Canned Grape Leaves lack sufficient amounts of Potassium
• Both Canned Grape Leaves as well as Raw In Pod Fava Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Grape Leaves have 2.7 times more Fat, 28.1 times more Omega 3 and 1.3 times more Fiber than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 1.3 times more Energy, 1.5 times more Carbohydrate and 1.9 times more Protein than Canned Grape Leaves.
• 7 ounces of In Pod Fava Beans provide inadequate amounts of Omega 3
• Both Canned Grape Leaves as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 6 in seven ounces.