Comparing Nutrients in 14 ounces Oranges VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Oranges	Grape Leaves	Recommended Dietary Allowance
Energy	6.43% 187kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	53% 68.7g	130g per day for Men 19-50 years
Sugars	51% 37g	34.5% 25g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	115% 43.7g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Grape Leaves	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	607% 5461μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	58.6% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	122% 1.6mg	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	29.8% 119μg	82.4% 329μg	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	235% 211mg	49% 44mg	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	4.76% 0.71mg	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	359% 431μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Grape Leaves	Recommended Dietary Allowance
Calcium	16% 159mg	144% 1441mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	183% 1.65mg	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	4.96% 0.4mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	493% 11.3mg	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	7.94% 55.6mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.86% 291g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Grape Leaves:

• Raw Oranges have 2.2 times more Vitamin B1 and 4.8 times more Vitamin C than Raw Grape Leaves.
• While Raw Grape Leaves contain 125.1 times more Vitamin A, 8.9 times more Vitamin B2, 8.4 times more Vitamin B3, 6.7 times more Vitamin B6, 2.8 times more Vitamin B9, 11.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Grape Leaves have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Grape Leaves:

• Raw Grape Leaves contain 9.1 times more Calcium, 9.2 times more Copper, 26.3 times more Iron, 9.5 times more Magnesium, 114.2 times more Manganese, 6.5 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium and 9.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Grape Leaves have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.5 times more Sugars than Raw Grape Leaves.
• While Raw Grape Leaves contain 2 times more Energy, 17.7 times more Fat, 22.4 times more Saturated Fat, 122.3 times more Omega 3, 1.5 times more Carbohydrate, 4.6 times more Fiber and 6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.