Comparing Nutrients in 1 kilogram American Type Grapes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	American Type Grapes	Oranges with Peel	Recommended Dietary Allowance
Energy	23% 670kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	119% 155g	130g per day for Men 19-50 years
Sugars	224% 163g	NA	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	118% 45g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 140mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	312% 7.18mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22% 813g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: American Type Grapes VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of American Type Grapes versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Raw Oranges with Peel contains 1.7 times more Vitamin B3, 13.8 times more Vitamin B5, 7.5 times more Vitamin B9 and 17.8 times more Vitamin C than Raw American Type Grapes.
• Both American Type Grapes and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of American Type Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw American Type Grapes as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kg of Raw Oranges with Peel contains 5 times more Calcium, 1.4 times more Copper, 2.8 times more Iron, 2.8 times more Magnesium and 2.2 times more Phosphorus than Raw American Type Grapes.
• Both American Type Grapes and Oranges with Peel contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of American Type Grapes lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw American Type Grapes as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 5 times more Fiber and 2.1 times more Protein than Raw American Type Grapes.
• Both American Type Grapes and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of American Type Grapes provide inadequate amounts of Protein
• Both Raw American Type Grapes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.