Comparing Nutrients in 14 ounces Muscadine Grapes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Muscadine Grapes	Carrots	Recommended Dietary Allowance
Energy	7.8% 226kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.3g	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	21.5% 15.6g	3% 2.2g	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	% 14.6g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 2.26g	% 14.2g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	29.2% 11g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Carrots	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.7% 25.8mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Carrots	Recommended Dietary Allowance
Calcium	14.7% 147mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	52.5% 0.47mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	13% 1.03mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	340% 7.83mg	24.7% 0.57mg	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	13.6% 95mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.04% 335g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Muscadine Grapes vs Carrots:

• Raw Muscadine Grapes have 25.9 times more Vitamin B2 than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A and 9.5 times more Vitamin B9 than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Raw Carrots have similar amounts of Vitamin C per 14 oz.

Comparing minerals per 14 ounces for Muscadine Grapes vs Carrots:

• Raw Muscadine Grapes have 2.6 times more Copper and 13.8 times more Manganese than Raw Carrots.
• While Raw Carrots contain 1.5 times more Phosphorus, 1.6 times more Potassium, 69 times more Sodium and 2.2 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Raw Carrots have similar amounts of Calcium, Iron, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Muscadine Grapes have 1.4 times more Energy, 1.5 times more Carbohydrate, 7.1 times more Fructose and 1.4 times more Fiber than Raw Carrots.
• Both Raw Muscadine Grapes and Raw Carrots have similar amounts of Protein per 14 oz.
• Both Raw Muscadine Grapes as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.