Comparing Nutrients in 1 pound Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids VS Groundcherries

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%
Groundcherries	13%	11%	76%

Macro Nutrients

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Groundcherries	Recommended Dietary Allowance
Energy	12% 345kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	39% 51g	130g per day for Men 19-50 years
Sugars	119% 86.4g	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	7.16% 2.72g	NA	38g per day for Men 19-50 years
Protein	3.9% 2.18g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Groundcherries	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	79.4% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	NA	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	3.4% 13.6μg	NA	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	5.04% 4.54mg	55.4% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.93% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Groundcherries	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	NA	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	53.3% 4.26mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	NA	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	NA	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	11% 77mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	NA	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	NA	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	NA	11mg per day for Men 19-50 years
Water	9.75% 361g	10.5% 387g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Groundcherries:

• Raw Groundcherries contain 12 times more Vitamin A, 3.7 times more Vitamin B1, 1.8 times more Vitamin B2, 22.4 times more Vitamin B3 and 11 times more Vitamin C than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Groundcherries have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Groundcherries:

• Raw Groundcherries contain 2.4 times more Phosphorus than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids and Raw Groundcherries have similar amounts of Calcium, Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have 1.4 times more Energy and 1.8 times more Carbohydrate than Raw Groundcherries.
• While Raw Groundcherries contain 4 times more Protein than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Groundcherries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.