Comparing Nutrients in 1 pound Muscadine Grapes VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Muscadine Grapes	Navel Oranges	Recommended Dietary Allowance
Energy	8.9% 259kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	NA	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	43.8% 57g	130g per day for Men 19-50 years
Sugars	NA	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 19.4g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	16.8% 168mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	389% 8.95mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	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	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.3% 382g	10.5% 390g	3700g per day for Men 19-50 years

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

• Raw Muscadine Grapes have 29.4 times more Vitamin B2 than Raw Navel Oranges.
• While Raw Navel Oranges contain 4 times more Vitamin A, 17 times more Vitamin B9 and 9.1 times more Vitamin C than Raw Muscadine Grapes.

Comparing minerals per 1 pound for Muscadine Grapes vs Navel Oranges:

• Raw Muscadine Grapes have 3.1 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 68 times more Manganese, 1.2 times more Potassium and 1.4 times more Zinc than Raw Navel Oranges.
• Both Raw Muscadine Grapes and Raw Navel Oranges have similar amounts of Calcium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Muscadine Grapes have 1.7 times more Fructose and 1.8 times more Fiber than Raw Navel Oranges.
• Both Raw Muscadine Grapes and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Raw Muscadine Grapes as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.