Comparing Nutrients in 1 pound Muscadine Grapes VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Muscadine Grapes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	8.9% 259kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	NA	59.6% 19g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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	24.5% 17.8g	0% 0g	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	% 16.6g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 20g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	125% 47.6g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	41% 0.54mg	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	2.27% 9.07μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.8% 29.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	16.8% 168mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	481% 4.33mg	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	14.7% 1.18mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	389% 8.95mg	485% 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	15.6% 109mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	127% 14mg	11mg per day for Men 19-50 years
Water	10.3% 382g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Muscadine Grapes VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Muscadine Grapes versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Muscadine Grapes vs Oil Roasted Almonds:

• 1 pound of Muscadine Grapes has 1.9 times more Vitamin B2 and more Vitamin C than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 13.5 times more Vitamin B9 than Raw Muscadine Grapes.
• 1 pound of Muscadine Grapes have insufficient amounts of Vitamin B9
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Muscadine Grapes as well as Oil Roasted Almonds have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Muscadine Grapes vs Oil Roasted Almonds:

• 1 pound of Muscadine Grapes has 30.1 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 7.9 times more Calcium, 8 times more Copper, 14.2 times more Iron, 19.6 times more Magnesium, 19.4 times more Phosphorus, 3.4 times more Potassium and 27.9 times more Zinc than Raw Muscadine Grapes.
• Both Muscadine Grapes and Oil Roasted Almonds contain similar levels of Manganese per one pound.
• 1 pound of Muscadine Grapes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Muscadine Grapes has more Fructose than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 10.6 times more Energy, 117.4 times more Fat, 1.3 times more Carbohydrate, 2.7 times more Fiber and 26.2 times more Protein than Raw Muscadine Grapes.
• 1 pound of Muscadine Grapes provide inadequate amounts of Energy and Protein