Comparing Nutrients in 1 pound Red Or Green Grapes VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Red Or Green Grapes	Florida Oranges	Recommended Dietary Allowance
Energy	10.8% 313kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	97% 70.2g	57% 41.5g	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	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	% 32.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	28.6% 11g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Florida 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	26% 0.31mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Florida Oranges	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.4μg	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	20.4% 1.63mg	5.1% 0.41mg	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	4.73% 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	13% 91mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	9.87% 365g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Or Green Grapes VS Florida Oranges per 1 lb

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

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

• 1 pound of Red Or Green Grapes has 1.8 times more Vitamin B2, 1.7 times more Vitamin B6 and more Vitamin K than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 5 times more Vitamin B5, 8.5 times more Vitamin B9 and 14.1 times more Vitamin C than Raw Red Or Green Grapes.
• 1 pound of Red Or Green Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Red Or Green Grapes as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Red Or Green Grapes has 3.3 times more Copper, 4 times more Iron, 3 times more Manganese and 1.7 times more Phosphorus than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 4.3 times more Calcium and 1.4 times more Magnesium than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Florida Oranges contain similar levels of Potassium and Water per one pound.
• 1 pound of Red Or Green Grapes lack sufficient amounts of Calcium and Magnesium
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Red Or Green Grapes as well as Raw Florida Oranges lack sufficient amounts of 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 and 1.7 times more Sugars than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.7 times more Fiber than Raw Red Or Green Grapes.
• 1 pound of Florida Oranges provide inadequate amounts of Energy
• Both Raw Red Or Green Grapes as well as Raw Florida Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.