Comparing Nutrients in 500 calories Grape Leaves VS Valencia Oranges

Weight per 500 calories

• Grape Leaves: 538g
• Valencia Oranges: 1020g

Grape Leaves have 1.9 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Grape Leaves or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Grape Leaves	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	5.65% 1.8g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	288% 4.6g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	93% 121g	130g per day for Men 19-50 years
Sugars	46.7% 34g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	156% 59g	67% 25.5g	38g per day for Men 19-50 years
Protein	53.8% 30g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	822% 7398μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	49.5% 0.64mg	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	112% 446μg	99% 398μg	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	66.3% 59.7mg	550% 495mg	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	71.7% 10.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	487% 584μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Valencia Oranges	Recommended Dietary Allowance
Calcium	195% 1952mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	42% 0.38mg	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	177% 14mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	122% 511mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	667% 15.3mg	10.2% 0.23mg	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	70% 489mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	43% 1462mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	NA	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	10.7% 394g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Grape Leaves vs Valencia Oranges:

• Raw Grape Leaves have 60.4 times more Vitamin A, 4.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.1 times more Vitamin B1, 2.1 times more Vitamin B5 and 8.3 times more Vitamin C than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Valencia Oranges have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Grape Leaves as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Grape Leaves vs Valencia Oranges:

• Raw Grape Leaves have 4.8 times more Calcium, 5.9 times more Copper, 15.4 times more Iron, 5 times more Magnesium, 65.4 times more Manganese, 2.8 times more Phosphorus and 5.9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Water than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Valencia Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Grape Leaves have 3.7 times more Fat, 5.1 times more Saturated Fat, 28.2 times more Omega 3, 2.3 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Raw Grape Leaves as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.