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

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

• Raw American Type Grapes have 1.4 times more Vitamin B1, 1.4 times more Vitamin B6, 1.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Vitamin A, 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 Raw American Type Grapes and Raw Navel Oranges have similar amounts of Vitamin B2 per 7 oz.
• Both Raw American Type Grapes as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for American Type Grapes vs Navel Oranges:

• Raw American Type Grapes have 2.2 times more Iron and 24.8 times more Manganese than Raw Navel Oranges.
• While 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 Raw American Type Grapes and Raw Navel Oranges have similar amounts of Copper, Potassium and Water per 7 oz.
• Both Raw American Type Grapes as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw American Type Grapes have 1.4 times more Energy, 2.7 times more Omega 3, 1.4 times more Carbohydrate and 1.9 times more Sugars than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Fiber and 1.4 times more Protein than Raw American Type Grapes.
• Both Raw American Type Grapes as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.