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

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, water pack, solids and liquids	5%	2%	93%
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Grapes, canned, thompson seedless, water pack, solids and liquids	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	21.4% 28g	130g per day for Men 19-50 years
Sugars	19% 13.7g	37.2% 27g	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	2.24% 0.85g	38g per day for Men 19-50 years
Protein	1.27% 0.71g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, water pack, solids and liquids	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.15% 0.18mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	7.1% 0.092mg	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	1.06% 4.25μg	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	1.57% 1.4mg	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	1.23% 0.18mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, water pack, solids and liquids	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	8.5% 0.077mg	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	17.4% 1.4mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.055mg	2.34% 0.054mg	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	3.64% 25.5mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.05% 113g	3700g per day for Men 19-50 years

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

Both Grapes, canned, thompson seedless, water pack, solids and liquids and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have similar amounts of vitamins per 5 oz
• Both Grapes, canned, thompson seedless, water pack, solids and liquids and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C and Vitamin K per 5 oz.
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

Both Grapes, canned, thompson seedless, water pack, solids and liquids and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have similar amounts of minerals per 5 oz
• Both Grapes, canned, thompson seedless, water pack, solids and liquids and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 5 oz.
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids contain 1.9 times more Energy, 1.9 times more Carbohydrate and 2 times more Sugars than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Grapes, canned, thompson seedless, water pack, solids and liquids and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have similar amounts of Fiber per 5 oz.
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.