Comparing Nutrients in 100 grams Grape Leaves VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Grape Leaves	Frozen Carrots	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.12g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	53.5% 0.86g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	1.45% 0.25g	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	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.05g	g per day for Men 19-50 years
Fiber	29% 11g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	10% 5.6g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	153% 1376μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	7.3% 0.095mg	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	2.5% 10μg	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	2.78% 2.5mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Frozen Carrots	Recommended Dietary Allowance
Calcium	36.3% 363mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	46% 0.42mg	8.22% 0.074mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	7.43% 0.17mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2% 73.3g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Grape Leaves vs Frozen Carrots:

• Raw Grape Leaves have 1.9 times more Vitamin A, 9.6 times more Vitamin B2, 5.1 times more Vitamin B3, 1.2 times more Vitamin B5, 4.2 times more Vitamin B6, 8.3 times more Vitamin B9, 4.4 times more Vitamin C, 3.5 times more Vitamin E and 6.2 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Raw Grape Leaves and Frozen Carrots, Unprepared have similar amounts of Vitamin B1 per 100 g.
• Both Raw Grape Leaves as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Grape Leaves vs Frozen Carrots:

• Raw Grape Leaves have 10.1 times more Calcium, 5.6 times more Copper, 6 times more Iron, 7.9 times more Magnesium, 16.7 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Selenium and 2 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 7.6 times more Sodium than Raw Grape Leaves.
• Both Raw Grape Leaves and Frozen Carrots, Unprepared have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Grape Leaves have 2.6 times more Energy, 4.6 times more Fat, 7.1 times more Saturated Fat, 50.4 times more Omega 3, 2.2 times more Carbohydrate, 1.3 times more Sugars, 3.3 times more Fiber and 7.2 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.7 times more Omega 6 than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.