Comparing Nutrients in 100 grams Grape Leaves VS In Pod Fava Beans

Macros Ratio

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

Macro Nutrients

	Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.12g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	53.5% 0.86g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.87% 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	13.3% 17.3g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	29% 11g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	10% 5.6g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	153% 1376μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	20.8% 83μg	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	12.3% 11mg	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	13.3% 2mg	7.73% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	36.3% 363mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	46% 0.42mg	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	33% 2.63mg	19.4% 1.55mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	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	13% 91mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	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	0.6% 9mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2% 73.3g	1.96% 72.6g	3700g per day for Men 19-50 years

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

• Raw Grape Leaves have 80.9 times more Vitamin A, 1.2 times more Vitamin B2, 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.
• While Raw In Pod Fava Beans contain 3.3 times more Vitamin B1 and 1.8 times more Vitamin B9 than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw In Pod Fava Beans have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Raw Grape Leaves as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Grape Leaves have 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.
• While Raw In Pod Fava Beans contain 1.4 times more Phosphorus, 2.8 times more Sodium and 1.5 times more Zinc than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw In Pod Fava Beans have similar amounts of Copper, Potassium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Grape Leaves have 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.
• While Raw In Pod Fava Beans contain 2.1 times more Omega 6, 1.5 times more Sugars and 1.4 times more Protein than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw In Pod Fava Beans have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Grape Leaves as well as Raw In Pod Fava Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.