Comparing Nutrients in 7 ounces Canned Grape Leaves VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Canned Grape Leaves	Baked Potato Skin	Recommended Dietary Allowance
Energy	4.72% 137kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	105% 1.67g	1.24% 0.02g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	15% 8.47g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	Baked Potato Skin	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.47mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	94% 1.2mg	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	11% 43.7μg	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	29.8% 26.8mg	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	23.7% 3.55mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	Baked Potato Skin	Recommended Dietary Allowance
Calcium	57.4% 574mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	180% 1.62mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	53% 1.22mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.5mg	33.4% 1137mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.1% 151g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Grape Leaves VS Baked Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Grape Leaves vs Baked Potato Skin:

• 7 ounces of Canned Grape Leaves have 263 times more Vitamin A, 3.4 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B5, 3.5 times more Vitamin B9, 44.8 times more Vitamin E and 57.2 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.9 times more Vitamin B1 and 4.5 times more Vitamin B6 than Canned Grape Leaves.
• Both Canned Grape Leaves and Baked Potato Skin provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Grape Leaves as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Grape Leaves vs Baked Potato Skin:

• 7 ounces of Canned Grape Leaves have 8.5 times more Calcium, 2.3 times more Copper, 135.9 times more Sodium and 1.6 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.4 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus and 19.8 times more Potassium than Canned Grape Leaves.
• Both Canned Grape Leaves and Baked Potato Skin contain similar levels of Zinc per seven ounces.
• 7 ounces of Canned Grape Leaves lack sufficient amounts of Potassium
• Both Canned Grape Leaves as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Grape Leaves have 19.7 times more Fat, 84.3 times more Omega 3 and 1.3 times more Fiber than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.9 times more Energy and 3.9 times more Carbohydrate than Canned Grape Leaves.
• Both Canned Grape Leaves and Baked Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Canned Grape Leaves as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.