Comparing Nutrients in 100 calories Baked White Potatoes VS Grape Leaves

Weight per 100 calories

• Baked White Potatoes: 109g
• 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 - Baked White Potatoes or Grape Leaves?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Baked White Potatoes	Grape Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	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	17.6% 23g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	31% 12g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	10.8% 6.02g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Grape Leaves	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	164% 1480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	4.97% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	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	10.3% 41.3μg	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	15.2% 13.7mg	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	0.29% 0.043mg	14.3% 2.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	97% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Grape Leaves	Recommended Dietary Allowance
Calcium	1.1% 11mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	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	8.7% 0.7mg	35.3% 2.83mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	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	11.6% 81.5mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	2.2% 82g	2.13% 79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Grape Leaves:

• Baked Whole White Potatoes have 1.2 times more Vitamin B1 and 1.7 times more Vitamin B5 than Raw Grape Leaves.
• While Raw Grape Leaves contain 1361.2 times more Vitamin A, 8.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, 49.5 times more Vitamin E and 39.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Grape Leaves have similar amounts of Vitamin C per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Grape Leaves:

• Baked Whole White Potatoes have 2 times more Potassium than Raw Grape Leaves.
• While Raw Grape Leaves contain 35.9 times more Calcium, 3.2 times more Copper, 4.1 times more Iron, 3.5 times more Magnesium, 14.9 times more Manganese, 1.8 times more Selenium and 1.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Grape Leaves have similar amounts of Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 1.2 times more Carbohydrate than Raw Grape Leaves.
• While Raw Grape Leaves contain 14 times more Fat, 8.3 times more Saturated Fat, 56.5 times more Omega 3, 4.1 times more Sugars, 5.2 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Grape Leaves have similar amounts of Energy per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.