Comparing Nutrients in 5 ounces Navel Oranges VS Red Or Green Grapes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	Navel Oranges	Red Or Green Grapes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	19.7% 25.7g	130g per day for Men 19-50 years
Sugars	16.6% 12g	30.3% 22g	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	4.4% 3.2g	16% 11.5g	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	% 2.8g	% 10.2g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.21g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	1.67% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	9.38% 0.12mg	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	12% 48μg	0.71% 2.83μg	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	93% 83.8mg	5.04% 4.54mg	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	1.4% 0.21mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.28% 11μg	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	2.3% 0.18mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	4.38% 0.1mg	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	4.66% 32.6mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Red Or Green Grapes per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Red Or Green Grapes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Red Or Green Grapes:

• 5 ounces of Navel Oranges have 2.3 times more Vitamin B3, 5.2 times more Vitamin B5, 17 times more Vitamin B9 and 18.5 times more Vitamin C than Red Or Green Grapes.
• While 5 oz of Raw Red Or Green Grapes contain 1.4 times more Vitamin B2 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Red Or Green Grapes provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 5 ounces of Red Or Green Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Red Or Green Grapes:

• 5 ounces of Navel Oranges have 4.3 times more Calcium and 1.6 times more Magnesium than Red Or Green Grapes.
• While 5 oz of Raw Red Or Green Grapes contain 3.3 times more Copper, 2.8 times more Iron and 2.4 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Red Or Green Grapes contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Red Or Green Grapes lack sufficient amounts of Calcium and Magnesium
• Both Raw Navel Oranges as well as Raw Red Or Green Grapes lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.4 times more Fiber than Red Or Green Grapes.
• While 5 oz of Raw Red Or Green Grapes contain 1.4 times more Energy, 1.4 times more Carbohydrate, 1.8 times more Sugars and 3.6 times more Fructose than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Raw Red Or Green Grapes provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.