Comparing Nutrients in 100 grams Grape Leaves VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Grape Leaves	Roasted Almonds	Recommended Dietary Allowance
Energy	3.2% 93kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.12g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	53.5% 0.86g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	76% 13g	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	16% 21g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	29% 11g	28.7% 11g	38g per day for Men 19-50 years
Protein	10% 5.6g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	153% 1376μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	10.5% 0.14mg	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	13.8% 55μg	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	0% 0mg	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	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Roasted Almonds	Recommended Dietary Allowance
Calcium	36.3% 363mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	46% 0.42mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2% 73.3g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Grape Leaves vs Roasted Almonds:

• Raw Grape Leaves have more Vitamin A, 2.9 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Vitamin B1, 3.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 12 times more Vitamin E than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Grape Leaves vs Roasted Almonds:

• Raw Grape Leaves have 1.4 times more Calcium, 1.3 times more Manganese and 30.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.6 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 5.2 times more Phosphorus, 2.6 times more Potassium, 2.2 times more Selenium and 4.9 times more Zinc than Raw Grape Leaves.

Comparison of macro-nutrients per 100 grams:

• Raw Grape Leaves have 85.6 times more Omega 3 and 1.3 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.4 times more Energy, 24.8 times more Fat, 12.2 times more Saturated Fat, 87.5 times more Omega 6 and 3.7 times more Protein than Raw Grape Leaves.
• Both Raw Grape Leaves and Dry Roasted Almonds have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Raw Grape Leaves as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.