Comparing Nutrients in 7 ounces American Type Grapes VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	American Type Grapes	Fresh Orange juice	Recommended Dietary Allowance
Energy	4.6% 133kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	16% 20.6g	130g per day for Men 19-50 years
Sugars	44.5% 32.2g	23% 16.7g	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	NA	5.8% 4.2g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.95% 0.048mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	6.1% 0.079mg	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	2% 7.94μg	15% 59.5μg	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	8.8% 7.94mg	110% 99mg	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	2.5% 0.38mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	9.7% 0.087mg	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	7.2% 0.58mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	1.2% 0.028mg	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	2.83% 20mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: American Type Grapes VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of American Type Grapes versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of American Type Grapes vs Fresh Orange juice:

• 7 ounces of American Type Grapes have 1.9 times more Vitamin B2, 2.8 times more Vitamin B6 and 146 times more Vitamin K than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 1.3 times more Vitamin B3, 7.9 times more Vitamin B5, 7.5 times more Vitamin B9 and 12.5 times more Vitamin C than Raw American Type Grapes.
• Both American Type Grapes and Fresh Orange juice provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of American Type Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Raw American Type Grapes as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for American Type Grapes vs Fresh Orange juice:

• 7 ounces of American Type Grapes have 1.5 times more Iron and 51.3 times more Manganese than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 2.2 times more Magnesium and 1.7 times more Phosphorus than Raw American Type Grapes.
• Both American Type Grapes and Fresh Orange juice contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of American Type Grapes lack sufficient amounts of Magnesium and Phosphorus
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw American Type Grapes as well as Raw Orange juice lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of American Type Grapes have 1.5 times more Energy, 1.6 times more Carbohydrate, 1.9 times more Sugars and 4.5 times more Fiber than Fresh Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy and Fiber
• Both Raw American Type Grapes as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.