Comparing Nutrients in 100 grams Baked White Potatoes VS 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	3.17% 92kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	2.2% 2.12g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	53.5% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	8.7% 6.3g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	29% 11g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Grape Leaves	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	153% 1376μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	30.8% 0.4mg	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	9.5% 38μg	20.8% 83μg	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	14% 12.6mg	12.3% 11mg	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	0.27% 0.04mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Grape Leaves	Recommended Dietary Allowance
Calcium	1% 10mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	46% 0.42mg	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% 0.64mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	124% 2.86mg	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	10.7% 75mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2% 73.3g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.7 times more Vitamin B5 than Raw Grape Leaves.
• While Raw Grape Leaves contain 1376 times more Vitamin A, 8.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, 50 times more Vitamin E and 40.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Grape Leaves have similar amounts of Vitamin B1 and Vitamin C per 100 g.
• Both Baked Whole White Potatoes as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 36.3 times more Calcium, 3.3 times more Copper, 4.1 times more Iron, 3.5 times more Magnesium, 15.1 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 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 1.2 times more Carbohydrate than Raw Grape Leaves.
• While Raw Grape Leaves contain 14.1 times more Fat, 8.4 times more Saturated Fat, 57.1 times more Omega 3, 4.1 times more Sugars, 5.2 times more Fiber and 2.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Grape Leaves have similar amounts of Energy per 100 g.
• Both Baked Whole White Potatoes as well as Raw Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.