Comparing Nutrients in 5 ounces Red Or Green Grapes VS Grapes, canned, thompson seedless, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Grapes, canned, thompson seedless, water pack, solids and liquids	5%	2%	93%

Macro Nutrients

	Red Or Green Grapes	Grapes, canned, thompson seedless, water pack, solids and liquids	Recommended Dietary Allowance
Energy	3.37% 98kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.7g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	30.3% 22g	19% 13.7g	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	16% 11.5g	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	% 10.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	3.36% 1.28g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Grapes, canned, thompson seedless, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.67% 0.27mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.071mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	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	0.71% 2.83μg	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	5.04% 4.54mg	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	1.8% 0.27mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.2% 20.7μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Grapes, canned, thompson seedless, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	0.28% 11μg	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	6.38% 0.51mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	4.38% 0.1mg	2.4% 0.055mg	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	4.05% 28.3mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	4.46% 152mg	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	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.1% 114g	3.4% 126g	3700g per day for Men 19-50 years

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

• Raw Red Or Green Grapes have 2.2 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 3.2 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Raw Red Or Green Grapes as well as Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Red Or Green Grapes vs Grapes, canned, thompson seedless, water pack, solids and liquids:

• Raw Red Or Green Grapes have 2.3 times more Copper, 1.8 times more Manganese and 1.8 times more Potassium than Grapes, canned, thompson seedless, water pack, solids and liquids.
• While Grapes, canned, thompson seedless, water pack, solids and liquids contain 2.7 times more Iron than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Grapes, canned, thompson seedless, water pack, solids and liquids have similar amounts of Calcium, Magnesium, Phosphorus and Water per 5 oz.
• Both Raw Red Or Green Grapes as well as Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Red Or Green Grapes have 1.7 times more Energy, 1.8 times more Carbohydrate, 1.6 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Raw Red Or Green Grapes as well as Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.