Comparing Nutrients in 7 ounces American Type Grapes VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Navel Oranges	7%	2%	91%

Macro Nutrients

	American Type Grapes	Navel Oranges	Recommended Dietary Allowance
Energy	4.6% 133kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	19% 25g	130g per day for Men 19-50 years
Sugars	44.5% 32.2g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.95% 0.048mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Navel Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	8.6% 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	7.2% 0.58mg	3.22% 0.26mg	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	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	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	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: American Type Grapes VS Navel Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of American Type Grapes vs Navel Oranges:

• 7 ounces of American Type Grapes have 1.4 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.4 times more Vitamin B3, 10.9 times more Vitamin B5, 8.5 times more Vitamin B9 and 14.8 times more Vitamin C than Raw American Type Grapes.
• Both American Type Grapes and Navel Oranges provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of American Type Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw American Type Grapes as well as Raw Navel Oranges 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 Navel Oranges:

• 7 ounces of American Type Grapes have 2.2 times more Iron and 24.8 times more Manganese than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 3.1 times more Calcium, 2.2 times more Magnesium and 2.3 times more Phosphorus than Raw American Type Grapes.
• Both American Type Grapes and Navel Oranges contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of American Type Grapes lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw American Type Grapes as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of American Type Grapes have 1.4 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Sugars than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.4 times more Fiber than Raw American Type Grapes.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw American Type Grapes as well as Raw Navel Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about American Type Grapes VS Navel Oranges

What are the health benefits of American Type Grapes compared to Navel Oranges?

Both American type grapes and navel oranges are nutritious fruits that offer health benefits. American type grapes are rich in antioxidants, particularly resveratrol, which may help protect against heart disease and cancer. They are also a good source of vitamin C, vitamin K, and fiber. Navel oranges, on the other hand, are high in vitamin C, which supports immune function and skin health. They also provide fiber and antioxidants. Both fruits can be part of a healthy vegan diet, providing essential nutrients and promoting overall health.

Can I lose weight easier by eating more American Type Grapes or Navel Oranges?

Both American Type Grapes and Navel Oranges can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, Navel Oranges are slightly lower in calories and higher in fiber compared to American Type Grapes, making them a slightly better choice for weight loss. Remember, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet along with regular exercise is key.

Should I eat more American Type Grapes or more Navel Oranges to gain more muscles while training consistently?

Both American Type Grapes and Navel Oranges can be beneficial for muscle gain due to their vitamin and mineral content. However, Navel Oranges are higher in vitamin C, which is important for collagen production and muscle repair. Therefore, incorporating more Navel Oranges into your diet may be more beneficial for muscle growth while training consistently.

What is the environmental impact of producing American Type Grapes compared to Navel Oranges?

Both American Type Grapes and Navel Oranges have relatively low environmental impacts compared to other foods. However, Navel Oranges typically have a slightly lower environmental impact due to requiring less water and energy for production. Both options are good choices for a sustainable diet.