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

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Red Or Green Grapes	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	23.8% 690kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	151% 197g	130g per day for Men 19-50 years
Sugars	214% 155g	263% 191g	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	112% 81.3g	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	% 72g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	15.8% 6g	38g per day for Men 19-50 years
Protein	13% 7.2g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.88mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	50% 0.65mg	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	7.5% 30μg	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	35.6% 32mg	11% 10mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	1.95% 78μg	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	45% 3.6mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	16.5% 0.38mg	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	28.6% 200mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	21.8% 805g	21.5% 795g	3700g per day for Men 19-50 years

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

• Raw Red Or Green Grapes have 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 3.2 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Raw Red Or Green Grapes as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Red Or Green Grapes have 2.4 times more Copper, 1.9 times more Manganese and 1.9 times more Potassium than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• While Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids contain 2.6 times more Iron than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have similar amounts of Calcium, Magnesium, Phosphorus and Water per 1 kg.
• Both Raw Red Or Green Grapes as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Or Green Grapes have 1.5 times more Fiber and 1.5 times more Protein than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Raw Red Or Green Grapes and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have similar amounts of Energy, Carbohydrate and Sugars per 1 kg.
• Both Raw Red Or Green Grapes as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.