Comparing Nutrients in 100 grams 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	2.38% 69kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	52.7% 0.84g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9% 11.7g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	26% 9.9g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	7.63% 4.27g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	29.2% 263μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.4% 4.27mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	8% 0.1mg	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	19.5% 78μg	37% 148μg	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	12.6% 11.3mg	4.1% 3.7mg	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	12% 1.8mg	7.73% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81% 97μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	29% 289mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	205% 1.84mg	44.7% 0.4mg	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	37.3% 2.98mg	19.4% 1.55mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	28.7% 0.66mg	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	4.86% 34mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	0.85% 29mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	190% 2853mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2.06% 76g	1.96% 72.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Grape Leaves VS In Pod Fava Beans per 100 g

Compare the macro and micronutrient content in 100 g of Canned Grape Leaves versus 100 g of In Pod Fava Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Grape Leaves vs In Pod Fava Beans:

• 100 grams 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 100 g of Raw In Pod Fava Beans contain 2.1 times more Vitamin B1 and 1.9 times more Vitamin B9 than Canned Grape Leaves.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Canned Grape Leaves vs In Pod Fava Beans:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.