Comparing Nutrients in 14 ounces Red Or Green Grapes VS Grapes, canned, thompson seedless, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Grapes, canned, thompson seedless, water pack, solids and liquids	5%	2%	93%

Macro Nutrients

	Red Or Green Grapes	Grapes, canned, thompson seedless, water pack, solids and liquids	Recommended Dietary Allowance
Energy	9.44% 274kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	31.4% 41g	130g per day for Men 19-50 years
Sugars	84.7% 61.4g	53% 38.5g	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	44.5% 32.3g	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	% 28.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Grapes, canned, thompson seedless, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	20% 0.26mg	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	2.98% 12μg	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% 12.7mg	4.4% 3.97mg	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	5.03% 0.75mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Grapes, canned, thompson seedless, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.77% 31μg	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	18% 1.43mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	6.73% 0.15mg	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	11.3% 79.4mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	8.64% 320g	9.53% 353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Red Or Green Grapes vs Grapes, canned, thompson seedless, water pack, solids and liquids:

• Raw Red Or Green Grapes have 2.2 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 3.2 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Raw Red Or Green Grapes as well as Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Red Or Green Grapes vs Grapes, canned, thompson seedless, water pack, solids and liquids:

• Raw Red Or Green Grapes have 2.3 times more Copper, 1.8 times more Manganese and 1.8 times more Potassium than Grapes, canned, thompson seedless, water pack, solids and liquids.
• While Grapes, canned, thompson seedless, water pack, solids and liquids contain 2.7 times more Iron than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Grapes, canned, thompson seedless, water pack, solids and liquids have similar amounts of Calcium, Magnesium, Phosphorus and Water per 14 oz.
• Both Raw Red Or Green Grapes as well as Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Or Green Grapes have 1.7 times more Energy, 1.8 times more Carbohydrate, 1.6 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Raw Red Or Green Grapes as well as Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.