Comparing Nutrients in 1 kilogram American Type Grapes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Oranges	7%	2%	91%

Macro Nutrients

	American Type Grapes	Oranges	Recommended Dietary Allowance
Energy	23% 670kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	90% 118g	130g per day for Men 19-50 years
Sugars	224% 163g	129% 94g	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	23.7% 9g	63% 24g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Oranges	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	46% 0.6mg	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	10% 40μg	75% 300μg	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	44.4% 40mg	591% 532mg	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	12.7% 1.9mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Oranges	Recommended Dietary Allowance
Calcium	14% 140mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	50% 0.45mg	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	36.3% 2.9mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	312% 7.18mg	11% 0.25mg	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	14.3% 100mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22% 813g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of American Type Grapes vs Oranges:

• Raw American Type Grapes have 1.4 times more Vitamin B2, 1.8 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.2 times more Vitamin A, 10.4 times more Vitamin B5, 7.5 times more Vitamin B9 and 13.3 times more Vitamin C than Raw American Type Grapes.
• Both Raw American Type Grapes and Raw Oranges have similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 1 kg.
• Both Raw American Type Grapes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for American Type Grapes vs Oranges:

• Raw American Type Grapes have 2.9 times more Iron and 28.7 times more Manganese than Raw Oranges.
• While Raw Oranges contain 2.9 times more Calcium, 2 times more Magnesium and 1.4 times more Phosphorus than Raw American Type Grapes.
• Both Raw American Type Grapes and Raw Oranges have similar amounts of Copper, Potassium and Water per 1 kg.
• Both Raw American Type Grapes as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw American Type Grapes have 1.4 times more Energy, 3.4 times more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2.7 times more Fiber and 1.5 times more Protein than Raw American Type Grapes.
• Both Raw American Type Grapes as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.