Comparing Nutrients in 1 pound Oranges VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Oranges	Canned Grape Leaves	Recommended Dietary Allowance
Energy	7.35% 213kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	9.2% 8.94g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	4.42% 1.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	239% 3.82g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	41% 53g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	118% 45g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	133% 1193μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	387% 19.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	47.5% 0.62mg	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	34% 136μg	88.5% 354μg	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	268% 241mg	57% 51.3mg	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	5.44% 0.82mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	368% 441μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	18% 181mg	131% 1311mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	928% 8.35mg	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	5.67% 0.45mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	57% 1.3mg	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	9.07% 63.5mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	863% 12941mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.6% 393g	9.33% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Canned Grape Leaves:

• Raw Oranges have 1.4 times more Vitamin B1 and 4.7 times more Vitamin C than Canned Grape Leaves.
• While Canned Grape Leaves contain 23.9 times more Vitamin A, 9.1 times more Vitamin B2, 16 times more Vitamin B3, 17.1 times more Vitamin B5, 2.3 times more Vitamin B6, 2.6 times more Vitamin B9, 9.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Canned Grape Leaves:

• Raw Oranges have 6.2 times more Potassium than Canned Grape Leaves.
• While Canned Grape Leaves contain 7.2 times more Calcium, 40.9 times more Copper, 29.8 times more Iron, 1.4 times more Magnesium, 11.6 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Selenium, more Sodium and 5.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Grape Leaves have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Grape Leaves contain 1.5 times more Energy, 16.4 times more Fat, 120.4 times more Omega 3, 4.1 times more Fiber and 4.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Canned Grape Leaves have similar amounts of Carbohydrate per 1 lb.
• Both Raw Oranges as well as Canned Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.