Comparing Nutrients in 1 pound Red Or Green Grapes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Carrots	8%	5%	87%

Macro Nutrients

	Red Or Green Grapes	Carrots	Recommended Dietary Allowance
Energy	10.8% 313kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	97% 70.2g	29.7% 21.5g	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	51% 37g	3.44% 2.5g	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	% 32.7g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 16.3g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Carrots	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.27% 9.07μg	21.5% 86μg	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	16% 14.5mg	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Carrots	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.4μg	0.36% 14.5μg	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	20.4% 1.63mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	28.2% 0.65mg	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	13% 91mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.87% 365g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Red Or Green Grapes vs Carrots:

• Raw Red Or Green Grapes have 1.2 times more Vitamin B2 than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A, 5.2 times more Vitamin B3, 5.5 times more Vitamin B5, 1.6 times more Vitamin B6, 9.5 times more Vitamin B9, 1.8 times more Vitamin C and 3.5 times more Vitamin E than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Raw Carrots have similar amounts of Vitamin B1 and Vitamin K per 1 lb.
• Both Raw Red Or Green Grapes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Red Or Green Grapes vs Carrots:

• Raw Red Or Green Grapes have 2.8 times more Copper than Raw Carrots.
• While Raw Carrots contain 3.3 times more Calcium, 1.7 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 34.5 times more Sodium and 3.4 times more Zinc than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Raw Carrots have similar amounts of Iron and Water per 1 lb.
• Both Raw Red Or Green Grapes as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red Or Green Grapes have 1.7 times more Energy, 1.9 times more Carbohydrate, 3.3 times more Sugars and 14.8 times more Fructose than Raw Carrots.
• While Raw Carrots contain 3.1 times more Fiber and 1.3 times more Protein than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.