Comparing Nutrients in 300 calories Grape juice, canned or bottled, unsweetened, with added ascorbic acid VS American Type Grapes

Weight per 300 calories

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid: 500g
• American Type Grapes: 448g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Grape juice, canned or bottled, unsweetened, with added ascorbic acid or American Type Grapes?

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid	2%	2%	96%
American Type Grapes	3%	4%	93%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	American Type Grapes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	1.6% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	59% 76.8g	130g per day for Men 19-50 years
Sugars	98% 71g	100% 72.8g	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	50.8% 36.8g	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	% 34g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	10.6% 4.03g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	American Type Grapes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	2.15% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	38% 0.49mg	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	0% 0μg	4.48% 18μg	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	139% 125mg	20% 18mg	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	0% 0mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	54.5% 65.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	American Type Grapes	Recommended Dietary Allowance
Calcium	5.5% 55mg	6.27% 62.7mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	17.3% 690μg	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	15.6% 1.25mg	16.2% 1.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	5.33% 22.4mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	140% 3.2mg	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	10% 70mg	6.4% 44.8mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.81% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.6% 8.96mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.63% 0.18mg	11mg per day for Men 19-50 years
Water	11.4% 423g	9.84% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Grape juice, canned or bottled, unsweetened, with added ascorbic acid vs American Type Grapes:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid has 2.2 times more Vitamin B5 and 7 times more Vitamin C than Raw American Type Grapes.
• While Raw American Type Grapes contain 4.8 times more Vitamin B1, 3.4 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B6, more Vitamin B9, more Vitamin E and 32.7 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid as well as Raw American Type Grapes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Grape juice, canned or bottled, unsweetened, with added ascorbic acid vs American Type Grapes:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid has 2.2 times more Magnesium, 1.6 times more Phosphorus and 2 times more Zinc than Raw American Type Grapes.
• While Raw American Type Grapes contain 2 times more Copper, 2.7 times more Manganese and 1.6 times more Potassium than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and Raw American Type Grapes have similar amounts of Calcium, Iron and Water per 300 kcal.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid as well as Raw American Type Grapes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw American Type Grapes contain 4.3 times more Omega 3, 4 times more Fiber and 1.5 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and Raw American Type Grapes have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid as well as Raw American Type Grapes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.