Comparing Nutrients in 300 calories Red Or Green Grapes VS Florida Oranges

Weight per 300 calories

• Red Or Green Grapes: 435g
• Florida Oranges: 652g

Red Or Green Grapes have 1.5 times more energy per 100g than Florida Oranges. It has low energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Red Or Green Grapes or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Red Or Green Grapes	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.7g	58% 75.3g	130g per day for Men 19-50 years
Sugars	93% 67.3g	82.2% 59.6g	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	48.8% 35.3g	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	% 31.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	10.3% 3.9g	41% 15.7g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.35% 0.22mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.8% 0.37mg	25.6% 0.33mg	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	2.17% 8.7μg	27.7% 111μg	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	15.5% 14mg	326% 293mg	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	5.5% 0.83mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53% 63.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Florida Oranges	Recommended Dietary Allowance
Calcium	4.35% 43.5mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	28.3% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.85% 34μg	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	19.6% 1.57mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	7.25% 30.4mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	6.8% 0.16mg	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	12.4% 87mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	0.79% 0.43μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.77% 0.3mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	9.46% 350g	15.4% 568g	3700g per day for Men 19-50 years

Red Or Green Grapes VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Or Green Grapes or Florida Oranges?

Lets compare vitamin content per 300 calories of Red Or Green Grapes vs Florida Oranges:

• 300 calories of Red Or Green Grapes have more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 5.5 times more Vitamin A, 2.2 times more Vitamin B1, 3.2 times more Vitamin B3, 7.5 times more Vitamin B5, 12.8 times more Vitamin B9, 21.1 times more Vitamin C and 1.4 times more Vitamin E than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Red Or Green Grapes as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Red Or Green Grapes vs Florida Oranges:

• 300 calories of Red Or Green Grapes have 2.2 times more Copper, 2.7 times more Iron and 2 times more Manganese than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 6.5 times more Calcium, 2.1 times more Magnesium, 1.3 times more Potassium and 1.6 times more Water than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Florida Oranges contain similar levels of Phosphorus per 300 calories.
• 300 calories of Red Or Green Grapes lack sufficient amounts of Calcium
• Both Raw Red Or Green Grapes as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Florida Oranges contain 4 times more Fiber and 1.5 times more Protein than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Florida Oranges offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Red Or Green Grapes provide inadequate amounts of Protein
• Both Raw Red Or Green Grapes as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.