Comparing Nutrients in 5 ounces Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids VS Groundcherries

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%
Groundcherries	13%	11%	76%

Macro Nutrients

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Groundcherries	Recommended Dietary Allowance
Energy	3.7% 108kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	NA	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 28g	12.2% 16g	130g per day for Men 19-50 years
Sugars	37.2% 27g	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	2.24% 0.85g	NA	38g per day for Men 19-50 years
Protein	1.2% 0.68g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Groundcherries	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	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	1.06% 4.25μg	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	1.57% 1.4mg	17.3% 15.6mg	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	1.23% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Groundcherries	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	NA	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	16.7% 1.33mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	NA	420mg per day for Men 19-50 years
Manganese	2.34% 0.054mg	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	3.44% 24mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	NA	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	NA	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	NA	11mg per day for Men 19-50 years
Water	3.05% 113g	3.27% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Groundcherries:

• Raw Groundcherries contain 12 times more Vitamin A, 3.7 times more Vitamin B1, 1.8 times more Vitamin B2, 22.4 times more Vitamin B3 and 11 times more Vitamin C than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Groundcherries have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Groundcherries:

• Raw Groundcherries contain 2.4 times more Phosphorus than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids and Raw Groundcherries have similar amounts of Calcium, Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have 1.4 times more Energy and 1.8 times more Carbohydrate than Raw Groundcherries.
• While Raw Groundcherries contain 4 times more Protein than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Groundcherries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.