Comparing Nutrients in 1 kilogram Navel Oranges VS American Type Grapes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
American Type Grapes	3%	4%	93%

Macro Nutrients

	Navel Oranges	American Type Grapes	Recommended Dietary Allowance
Energy	17% 490kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	132% 172g	130g per day for Men 19-50 years
Sugars	117% 85g	224% 163g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	23.7% 9g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	American Type Grapes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	84.6% 1.1mg	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	85% 340μg	10% 40μg	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	657% 591mg	44.4% 40mg	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	10% 1.5mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	122% 146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	American Type Grapes	Recommended Dietary Allowance
Calcium	43% 430mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	44.4% 0.4mg	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	16.3% 1.3mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	312% 7.18mg	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	33% 230mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	22% 813g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS American Type Grapes per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of American Type Grapes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Navel Oranges has 1.4 times more Vitamin B3, 10.9 times more Vitamin B5, 8.5 times more Vitamin B9 and 14.8 times more Vitamin C than American Type Grapes.
• While 1 kg of Raw American Type Grapes contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and American Type Grapes provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• 1 kilogram of American Type Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Navel Oranges as well as Raw American Type Grapes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs American Type Grapes:

• 1 kilogram of Navel Oranges has 3.1 times more Calcium, 2.2 times more Magnesium and 2.3 times more Phosphorus than American Type Grapes.
• While 1 kg of Raw American Type Grapes contains 2.2 times more Iron and 24.8 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and American Type Grapes contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of American Type Grapes lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Raw American Type Grapes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.4 times more Fiber than American Type Grapes.
• While 1 kg of Raw American Type Grapes contains 1.4 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Sugars than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Raw American Type Grapes provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.