Comparing Nutrients in 1 kilogram Oranges VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Oranges	Canned Grape Leaves	Recommended Dietary Allowance
Energy	16.2% 470kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	90% 117g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	261% 99g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	292% 2630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	280% 3.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	854% 42.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	105% 1.36mg	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	75% 300μg	195% 780μg	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	591% 532mg	126% 113mg	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% 1.8mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	811% 973μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	40% 400mg	289% 2890mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	2046% 18.4mg	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	12.5% 1mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	126% 2.9mg	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	20% 140mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1902% 28530mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.4% 868g	20.6% 761g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Canned Grape Leaves:

• Raw Oranges have 1.4 times more Vitamin B1 and 4.7 times more Vitamin C than Canned Grape Leaves.
• While Canned Grape Leaves contain 23.9 times more Vitamin A, 9.1 times more Vitamin B2, 16 times more Vitamin B3, 17.1 times more Vitamin B5, 2.3 times more Vitamin B6, 2.6 times more Vitamin B9, 9.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Canned Grape Leaves:

• Raw Oranges have 6.2 times more Potassium than Canned Grape Leaves.
• While Canned Grape Leaves contain 7.2 times more Calcium, 40.9 times more Copper, 29.8 times more Iron, 1.4 times more Magnesium, 11.6 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Selenium, more Sodium and 5.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Grape Leaves have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Grape Leaves contain 1.5 times more Energy, 16.4 times more Fat, 120.4 times more Omega 3, 4.1 times more Fiber and 4.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Canned Grape Leaves have similar amounts of Carbohydrate per 1 kg.
• Both Raw Oranges as well as Canned Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.