Comparing Nutrients in 500 calories Grape juice, canned or bottled, unsweetened, without added ascorbic acid VS Groundcherries

Weight per 500 calories

• Grape juice, canned or bottled, unsweetened, without added ascorbic acid: 833g
• Groundcherries: 943g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.1g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	81.3% 106g	130g per day for Men 19-50 years
Sugars	163% 118g	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	84.6% 61.3g	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	% 56.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.67g	NA	38g per day for Men 19-50 years
Protein	5.5% 3.1g	32% 18g	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	37.7% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.93% 1.1mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	0.93% 0.83mg	115% 104mg	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	2.78% 3.33μg	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	9.17% 92mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	NA	0.9mg per day for Men 19-50 years
Fluoride	28.8% 1150μg	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	26% 2.1mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	NA	420mg per day for Men 19-50 years
Manganese	86.6% 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	16.7% 117mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	NA	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	NA	11mg per day for Men 19-50 years
Water	19% 704g	21.8% 806g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.