Comparing Nutrients in 1 kilogram Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids VS Groundcherries

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%
Groundcherries	13%	11%	76%

Macro Nutrients

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Groundcherries	Recommended Dietary Allowance
Energy	26.2% 760kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	86% 112g	130g per day for Men 19-50 years
Sugars	263% 191g	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	15.8% 6g	NA	38g per day for Men 19-50 years
Protein	8.57% 4.8g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Groundcherries	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	NA	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	7.5% 30μg	NA	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	11% 10mg	122% 110mg	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	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Groundcherries	Recommended Dietary Allowance
Calcium	10% 100mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	NA	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	118% 9.4mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	NA	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	24.3% 170mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	NA	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	NA	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	NA	11mg per day for Men 19-50 years
Water	21.5% 795g	23% 854g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Groundcherries:

• Raw Groundcherries contain 12 times more Vitamin A, 3.7 times more Vitamin B1, 1.8 times more Vitamin B2, 22.4 times more Vitamin B3 and 11 times more Vitamin C than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Groundcherries have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Groundcherries:

• Raw Groundcherries contain 2.4 times more Phosphorus than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids and Raw Groundcherries have similar amounts of Calcium, Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have 1.4 times more Energy and 1.8 times more Carbohydrate than Raw Groundcherries.
• While Raw Groundcherries contain 4 times more Protein than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Groundcherries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.