Comparing Nutrients in 1 pound Red Or Green Grapes VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Red Or Green Grapes	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.8% 313kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	38.4% 50g	130g per day for Men 19-50 years
Sugars	97% 70.2g	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 18.4g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	11% 0.14mg	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	27.2% 109μg	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	152% 137mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.4μg	3.55% 142μg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	4.14% 0.095mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	24.5% 835mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	9.87% 365g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Or Green Grapes VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Or Green Grapes versus 1 lb of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Or Green Grapes vs Canned Orange Juice:

• 1 pound of Red Or Green Grapes has 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 2.8 times more Vitamin B6 and 146 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 3.6 times more Vitamin B5, 12 times more Vitamin B9 and 9.4 times more Vitamin C than Raw Red Or Green Grapes.
• 1 pound of Red Or Green Grapes have insufficient amounts of Vitamin B5 and Vitamin B9
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Red Or Green Grapes as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Red Or Green Grapes vs Canned Orange Juice:

• 1 pound of Red Or Green Grapes has 5.8 times more Copper, 3.6 times more Iron and 3.4 times more Manganese than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.4 times more Magnesium than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Canned Orange Juice contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Red Or Green Grapes lack sufficient amounts of Magnesium
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Raw Red Or Green Grapes as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Fluoride, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Or Green Grapes has 1.5 times more Energy, 1.6 times more Carbohydrate, 1.8 times more Sugars, 3.3 times more Fructose and 3 times more Fiber than Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Raw Red Or Green Grapes as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.