Comparing Nutrients in 300 calories Grape juice, canned or bottled, unsweetened, without added ascorbic acid VS Groundcherries

Weight per 300 calories

• Grape juice, canned or bottled, unsweetened, without added ascorbic acid: 500g
• Groundcherries: 566g

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, without added ascorbic acid or Groundcherries?

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, without added ascorbic acid	2%	2%	96%
Groundcherries	13%	11%	76%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Groundcherries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	4.1% 3.96g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	48.8% 63.4g	130g per day for Men 19-50 years
Sugars	98% 71g	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	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	NA	38g per day for Men 19-50 years
Protein	3.3% 1.85g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Groundcherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.6% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	NA	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	NA	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	0.56% 0.5mg	69% 62.3mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Groundcherries	Recommended Dietary Allowance
Calcium	5.5% 55mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	NA	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	70.8% 5.66mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	NA	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	10% 70mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	NA	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	NA	11mg per day for Men 19-50 years
Water	11.4% 423g	13% 483g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Grape juice, canned or bottled, unsweetened, without added ascorbic acid vs Groundcherries:

• Raw Groundcherries contain more Vitamin A, 7.3 times more Vitamin B1, 3 times more Vitamin B2, 23.8 times more Vitamin B3 and 124.5 times more Vitamin C than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid as well as Raw Groundcherries have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Grape juice, canned or bottled, unsweetened, without added ascorbic acid vs Groundcherries:

• Raw Groundcherries contain 4.5 times more Iron and 3.2 times more Phosphorus than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid and Raw Groundcherries have similar amounts of Calcium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Groundcherries contain 6.1 times more Fat and 5.8 times more Protein than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid and Raw Groundcherries have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid as well as Raw Groundcherries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.