Comparing Nutrients in 300 calories White Grapefruit Juice VS Muscadine Grapes

Weight per 300 calories

• White Grapefruit Juice: 769g
• Muscadine Grapes: 526g

Raw Muscadine Grapes have 1.5 times more energy per unit of mass than Raw White Grapefruit Juice, which is low in comparison to other foods. White Grapefruit Juice having low energy density.

Which food has more nutrients per 300 calories - White Grapefruit Juice or Muscadine Grapes?

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit Juice	5%	2%	93%
Muscadine Grapes	5%	7%	88%

Macro Nutrients

	White Grapefruit Juice	Muscadine Grapes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.8g	56.4% 73.3g	130g per day for Men 19-50 years
Sugars	97% 70g	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	28.5% 20.6g	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	% 19.3g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	2.02% 0.77g	54% 20.5g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit Juice	Muscadine Grapes	Recommended Dietary Allowance
Vitamin A	0.85% 7.7μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	607% 7.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	19.2% 77μg	2.63% 10.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	325% 292mg	38% 34.2mg	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	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit Juice	Muscadine Grapes	Recommended Dietary Allowance
Calcium	6.92% 69.2mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	69.6% 0.63mg	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	19.2% 1.54mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	451% 10.4mg	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	16.5% 115mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	31.4% 1068mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.77μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	5.26% 0.58mg	11mg per day for Men 19-50 years
Water	18.7% 692g	12% 444g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of White Grapefruit Juice vs Muscadine Grapes:

• Raw White Grapefruit Juice has 7.3 times more Vitamin B9 and 8.5 times more Vitamin C than Raw Muscadine Grapes.
• While Raw Muscadine Grapes contain 51.3 times more Vitamin B2 than Raw White Grapefruit Juice.
• Both Raw White Grapefruit Juice as well as Raw Muscadine Grapes have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for White Grapefruit Juice vs Muscadine Grapes:

• Raw White Grapefruit Juice has 1.3 times more Magnesium and 1.6 times more Water than Raw Muscadine Grapes.
• While Raw Muscadine Grapes contain 2.8 times more Calcium, 2.5 times more Copper, 67.5 times more Manganese and 1.5 times more Zinc than Raw White Grapefruit Juice.
• Both Raw White Grapefruit Juice and Raw Muscadine Grapes have similar amounts of Iron, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Muscadine Grapes contain 26.7 times more Fiber than Raw White Grapefruit Juice.
• Both Raw White Grapefruit Juice and Raw Muscadine Grapes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw White Grapefruit Juice as well as Raw Muscadine Grapes have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.