Comparing Nutrients in 1 kilogram Red Or Green Grapes VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Red Or Green Grapes	Florida Oranges	Recommended Dietary Allowance
Energy	23.8% 690kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	139% 181g	88.8% 115g	130g per day for Men 19-50 years
Sugars	214% 155g	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	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	63% 24g	38g per day for Men 19-50 years
Protein	13% 7.2g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	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	57.5% 0.69mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.88mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	5% 20μg	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	35.6% 32mg	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	12.7% 1.9mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Florida Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	43.3% 0.39mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	28.6% 200mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	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	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	21.8% 805g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Or Green Grapes VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Or Green Grapes 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 Red Or Green Grapes vs Florida Oranges:

• 1 kilogram of Red Or Green Grapes has 1.8 times more Vitamin B2, 1.7 times more Vitamin B6 and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 5 times more Vitamin B5, 8.5 times more Vitamin B9 and 14.1 times more Vitamin C than Raw Red Or Green Grapes.
• 1 kilogram of Red Or Green Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Red Or Green Grapes 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 Red Or Green Grapes vs Florida Oranges:

• 1 kilogram of Red Or Green Grapes has 3.3 times more Copper, 4 times more Iron, 3 times more Manganese and 1.7 times more Phosphorus than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 4.3 times more Calcium and 1.4 times more Magnesium than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Florida Oranges contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Red Or Green Grapes lack sufficient amounts of Calcium and Magnesium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Red Or Green Grapes as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Or Green Grapes has 1.5 times more Energy, 1.6 times more Carbohydrate and 1.7 times more Sugars than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.7 times more Fiber than Raw Red Or Green Grapes.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy
• Both Raw Red Or Green Grapes as well as Raw Florida Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.