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

Weight per 100 calories

• In Pod Fava Beans: 114g
• Grape Leaves: 108g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - In Pod Fava Beans or Grape Leaves?

Macros Ratio

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

Macro Nutrients

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	14.4% 10.5g	9.34% 6.77g	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	22.4% 8.52g	31% 12g	38g per day for Men 19-50 years
Protein	16% 9g	10.8% 6.02g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Vitamin A	2.15% 19.3μg	164% 1480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	4.97% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	33% 0.43mg	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	42% 168μg	22.3% 89.2μg	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	4.67% 4.2mg	13.3% 12mg	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	8.8% 1.3mg	14.3% 2.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.7% 46.5μg	97% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Grape Leaves	Recommended Dietary Allowance
Calcium	4.2% 42mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	50.8% 0.46mg	49.6% 0.45mg	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	22% 1.76mg	35.3% 2.83mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	32.7% 0.75mg	133% 3.07mg	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	21% 147mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.4mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.14mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	2.23% 82.5g	2.13% 79g	3700g per day for Men 19-50 years

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

• Raw In Pod Fava Beans have 3.5 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw Grape Leaves.
• While Raw Grape Leaves contain 76.6 times more Vitamin A, 3.6 times more Vitamin B6, 2.8 times more Vitamin C, 1.6 times more Vitamin E and 2.5 times more Vitamin K than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw In Pod Fava Beans have 1.5 times more Phosphorus, 1.3 times more Potassium, 2.9 times more Sodium and 1.6 times more Zinc than Raw Grape Leaves.
• While Raw Grape Leaves contain 9.3 times more Calcium, 1.6 times more Iron, 2.7 times more Magnesium and 4.1 times more Manganese than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Copper, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw In Pod Fava Beans have 2.2 times more Omega 6, 1.5 times more Sugars and 1.5 times more Protein than Raw Grape Leaves.
• While Raw Grape Leaves contain 2.7 times more Fat, 2.7 times more Saturated Fat, 27 times more Omega 3 and 1.4 times more Fiber than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Grape Leaves have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw In Pod Fava Beans as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.