Comparing Nutrients in 7 ounces Canned Grape Leaves VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
Cassava	3%	2%	95%

Macro Nutrients

	Canned Grape Leaves	Cassava	Recommended Dietary Allowance
Energy	4.72% 137kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	105% 1.67g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.37% 0.064g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	15% 8.47g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	Cassava	Recommended Dietary Allowance
Vitamin A	58% 522μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.47mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	13.4% 0.17mg	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	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	Cassava	Recommended Dietary Allowance
Calcium	57.4% 574mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.5mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	377% 5662mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.1% 151g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Grape Leaves VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Grape Leaves vs Cassava:

• 7 ounces of Canned Grape Leaves have 263 times more Vitamin A, 7.6 times more Vitamin B2, 5.3 times more Vitamin B3, 39.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, 9.4 times more Vitamin E and 51.2 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.4 times more Vitamin B1 and 1.8 times more Vitamin C than Canned Grape Leaves.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Grape Leaves as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Grape Leaves vs Cassava:

• 7 ounces of Canned Grape Leaves have 18.1 times more Calcium, 18.4 times more Copper, 11 times more Iron, 1.3 times more Phosphorus, 203.8 times more Sodium and 1.3 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.5 times more Magnesium, 1.3 times more Manganese and 9.3 times more Potassium than Canned Grape Leaves.
• Both Canned Grape Leaves and Cassava contain similar levels of Zinc per seven ounces.
• 7 ounces of Canned Grape Leaves lack sufficient amounts of Potassium
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Canned Grape Leaves as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Grape Leaves have 7 times more Fat, 49.6 times more Omega 3, 5.5 times more Fiber and 3.1 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 2.3 times more Energy and 3.3 times more Carbohydrate than Canned Grape Leaves.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Canned Grape Leaves as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.