Comparing Nutrients in 14 ounces Muscadine Grapes VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Muscadine Grapes	Blanched Almonds	Recommended Dietary Allowance
Energy	7.8% 226kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	NA	49% 15.7g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	289% 49g	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	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 2.26g	% 17.7g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	103% 39.3g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	35% 0.46mg	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	2% 7.94μg	48.6% 194μg	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	0% 0mg	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	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Blanched Almonds	Recommended Dietary Allowance
Calcium	14.7% 147mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	52.5% 0.47mg	453% 4.08mg	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	13% 1.03mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	340% 7.83mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.04% 335g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Muscadine Grapes have 2.1 times more Vitamin B2 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 24.5 times more Vitamin B9 than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Blanched Almonds have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Muscadine Grapes vs Blanched Almonds:

• Raw Muscadine Grapes have 18.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Calcium, 8.6 times more Copper, 12.6 times more Iron, 19.1 times more Magnesium, 20 times more Phosphorus, 3.2 times more Potassium, 19 times more Sodium and 27 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Blanched Almonds have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Muscadine Grapes have more Fructose than Blanched Almonds.
• While Blanched Almonds contain 10.4 times more Energy, 111.7 times more Fat, 1.3 times more Carbohydrate, 2.5 times more Fiber and 26.4 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 14 oz.