Comparing Nutrients in 1 kilogram Muscadine Grapes VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Muscadine Grapes	Navel Oranges	Recommended Dietary Allowance
Energy	19.7% 570kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	54% 39.2g	31% 22.5g	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	% 36.7g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 42.8g	g per day for Men 19-50 years
Fiber	103% 39g	58% 22g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	60.8% 0.79mg	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	5% 20μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.2% 65mg	657% 591mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Navel Oranges	Recommended Dietary Allowance
Calcium	37% 370mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	32.5% 2.6mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	858% 19.7mg	12.6% 0.29mg	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	34.3% 240mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	22.8% 843g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Muscadine Grapes vs Navel Oranges:

• Raw Muscadine Grapes have 29.4 times more Vitamin B2 than Raw Navel Oranges.
• While Raw Navel Oranges contain 4 times more Vitamin A, 17 times more Vitamin B9 and 9.1 times more Vitamin C than Raw Muscadine Grapes.

Comparing minerals per 1 kilogram for Muscadine Grapes vs Navel Oranges:

• Raw Muscadine Grapes have 3.1 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 68 times more Manganese, 1.2 times more Potassium and 1.4 times more Zinc than Raw Navel Oranges.
• Both Raw Muscadine Grapes and Raw Navel Oranges have similar amounts of Calcium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Muscadine Grapes have 1.7 times more Fructose and 1.8 times more Fiber than Raw Navel Oranges.
• Both Raw Muscadine Grapes and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw Muscadine Grapes as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.