Comparing Nutrients in 5 ounces American Type Grapes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Oranges	7%	2%	91%

Macro Nutrients

	American Type Grapes	Oranges	Recommended Dietary Allowance
Energy	3.27% 95kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	13% 16.7g	130g per day for Men 19-50 years
Sugars	31.8% 23g	18.3% 13.3g	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	3.36% 1.28g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Oranges	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.68% 0.034mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.54% 0.085mg	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	1.4% 5.67μg	10.6% 42.5μg	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	6.3% 5.67mg	83.8% 75.4mg	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	1.8% 0.27mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.2% 20.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	7.1% 0.064mg	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	5.14% 0.41mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	44.2% 1mg	1.54% 0.035mg	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	2.02% 14mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of American Type Grapes vs Oranges:

• Raw American Type Grapes have 1.4 times more Vitamin B2, 1.8 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.2 times more Vitamin A, 10.4 times more Vitamin B5, 7.5 times more Vitamin B9 and 13.3 times more Vitamin C than Raw American Type Grapes.
• Both Raw American Type Grapes and Raw Oranges have similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 5 oz.
• Both Raw American Type Grapes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for American Type Grapes vs Oranges:

• Raw American Type Grapes have 2.9 times more Iron and 28.7 times more Manganese than Raw Oranges.
• While Raw Oranges contain 2.9 times more Calcium, 2 times more Magnesium and 1.4 times more Phosphorus than Raw American Type Grapes.
• Both Raw American Type Grapes and Raw Oranges have similar amounts of Copper, Potassium and Water per 5 oz.
• Both Raw American Type Grapes as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw American Type Grapes have 1.4 times more Energy, 3.4 times more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2.7 times more Fiber and 1.5 times more Protein than Raw American Type Grapes.
• Both Raw American Type Grapes as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.