Comparing Nutrients in 1 pound American Type Grapes VS Oranges

Macros Ratio

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

Macro Nutrients

	American Type Grapes	Oranges	Recommended Dietary Allowance
Energy	10.5% 304kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	41% 53.3g	130g per day for Men 19-50 years
Sugars	102% 73.7g	58.5% 42.4g	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	10.7% 4.1g	28.6% 11g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Oranges	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.18% 0.11mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	21% 0.27mg	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	4.54% 18μg	34% 136μg	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	20% 18mg	268% 241mg	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	5.75% 0.86mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	22.7% 0.2mg	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	16.4% 1.3mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	4.93% 0.11mg	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	6.48% 45.4mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.97% 369g	10.6% 393g	3700g per day for Men 19-50 years

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

• Raw American Type Grapes have 1.4 times more Vitamin B2, 1.8 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.2 times more Vitamin A, 10.4 times more Vitamin B5, 7.5 times more Vitamin B9 and 13.3 times more Vitamin C than Raw American Type Grapes.
• Both Raw American Type Grapes and Raw Oranges have similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 1 lb.
• Both Raw American Type Grapes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for American Type Grapes vs Oranges:

• Raw American Type Grapes have 2.9 times more Iron and 28.7 times more Manganese than Raw Oranges.
• While Raw Oranges contain 2.9 times more Calcium, 2 times more Magnesium and 1.4 times more Phosphorus than Raw American Type Grapes.
• Both Raw American Type Grapes and Raw Oranges have similar amounts of Copper, Potassium and Water per 1 lb.
• Both Raw American Type Grapes as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw American Type Grapes have 1.4 times more Energy, 3.4 times more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2.7 times more Fiber and 1.5 times more Protein than Raw American Type Grapes.
• Both Raw American Type Grapes as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.