Comparing Nutrients in 1 pound Red Or Green Grapes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Red Or Green Grapes	Oranges with Peel	Recommended Dietary Allowance
Energy	10.8% 313kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	54% 70.3g	130g per day for Men 19-50 years
Sugars	97% 70.2g	NA	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	6.55% 59μg	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	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	32.4% 0.42mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.87% 365g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Or Green Grapes has 1.4 times more Vitamin B2 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.4 times more Vitamin B1, 2.7 times more Vitamin B3, 6.6 times more Vitamin B5, 15 times more Vitamin B9 and 22.2 times more Vitamin C than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Oranges with Peel provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Red Or Green Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Red Or Green Grapes as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Red Or Green Grapes has 2.2 times more Copper than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 7 times more Calcium, 2.2 times more Iron and 2 times more Magnesium than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Oranges with Peel contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Red Or Green Grapes lack sufficient amounts of Calcium and Magnesium
• Both Raw Red Or Green Grapes as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Oranges with Peel contains 5 times more Fiber and 1.8 times more Protein than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Red Or Green Grapes provide inadequate amounts of Protein
• Both Raw Red Or Green Grapes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.