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

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Energy	26.2% 760kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	88.8% 115g	130g per day for Men 19-50 years
Sugars	263% 191g	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	8.57% 4.8g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	83.3% 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	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	8.67% 1.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	43.3% 0.39mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	21.5% 795g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids has 1.3 times more Vitamin B6 and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3, 6.1 times more Vitamin B5, 5.7 times more Vitamin B9 and 45 times more Vitamin C than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin K
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids has 1.4 times more Copper, 10.4 times more Iron and 1.4 times more Phosphorus than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 4.3 times more Calcium, 1.7 times more Magnesium and 1.6 times more Potassium than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Magnesium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Florida Oranges lack sufficient amounts of Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids has 1.7 times more Energy, 1.7 times more Carbohydrate and 2.1 times more Sugars than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 4 times more Fiber than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids provide inadequate amounts of Fiber
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Florida Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.