Comparing Nutrients in 1 pound Muscadine Grapes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Oranges	7%	2%	91%

Macro Nutrients

	Muscadine Grapes	Oranges	Recommended Dietary Allowance
Energy	8.9% 259kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	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	24.5% 17.8g	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	% 16.6g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Oranges	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	2.27% 9.07μg	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	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	Oranges	Recommended Dietary Allowance
Calcium	16.8% 168mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	14.7% 1.18mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	389% 8.95mg	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	15.6% 109mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.3% 382g	10.6% 393g	3700g per day for Men 19-50 years

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

• Raw Muscadine Grapes have 37.5 times more Vitamin B2 than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A, 15 times more Vitamin B9 and 8.2 times more Vitamin C than Raw Muscadine Grapes.

Comparing minerals per 1 pound for Muscadine Grapes vs Oranges:

• Raw Muscadine Grapes have 2.6 times more Copper, 2.6 times more Iron, 1.4 times more Magnesium, 78.9 times more Manganese, 1.7 times more Phosphorus and 1.6 times more Zinc than Raw Oranges.
• Both Raw Muscadine Grapes and Raw Oranges have similar amounts of Calcium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Muscadine Grapes have 1.2 times more Energy and 1.6 times more Fiber than Raw Oranges.
• Both Raw Muscadine Grapes and Raw Oranges have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Raw Muscadine Grapes as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.