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

Weight per 300 calories

• Muscadine Grapes: 526g
• Grape juice, canned or bottled, unsweetened, with added ascorbic acid: 500g

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

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

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Grape juice, canned or bottled, unsweetened, with added ascorbic acid	2%	2%	96%

Macro Nutrients

	Muscadine Grapes	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	NA	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	NA	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.3g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	98% 71g	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	28.5% 20.6g	50.8% 36.8g	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	% 19.3g	% 34g	g per day for Men 19-50 years
Sucrose	% 3g	% 0.2g	g per day for Men 19-50 years
Fiber	54% 20.5g	2.63% 1g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.3% 0.16mg	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	2.63% 10.5μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38% 34.2mg	139% 125mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	19.5% 195mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	10% 0.09mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17.3% 690μg	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	17% 1.37mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	52% 1.2mg	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	18% 126mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	31.4% 1068mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	12% 444g	11.4% 423g	3700g per day for Men 19-50 years

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

• Raw Muscadine Grapes have 105.3 times more Vitamin B2 than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains 3.7 times more Vitamin C than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A and Vitamin B9 in 300 kcal.

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

• Raw Muscadine Grapes have 3.5 times more Calcium, 7 times more Copper, 1.5 times more Magnesium, 8.7 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Raw Muscadine Grapes and Grape juice, canned or bottled, unsweetened, with added ascorbic acid have similar amounts of Iron and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Muscadine Grapes have 20.5 times more Fiber and 2.3 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains 1.8 times more Fructose than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Grape juice, canned or bottled, unsweetened, with added ascorbic acid have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Muscadine Grapes as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.