Comparing Nutrients in 7 ounces Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids VS Groundcherries

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%
Groundcherries	13%	11%	76%

Macro Nutrients

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Groundcherries	Recommended Dietary Allowance
Energy	5.2% 151kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	NA	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	17% 22.2g	130g per day for Men 19-50 years
Sugars	52% 38g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	NA	38g per day for Men 19-50 years
Protein	1.7% 0.95g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Groundcherries	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.55% 0.25mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	NA	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	1.5% 5.95μg	NA	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	2.2% 2mg	24.3% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Groundcherries	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	NA	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	23.3% 1.87mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	NA	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	NA	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	4.8% 33.7mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	NA	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	NA	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	NA	11mg per day for Men 19-50 years
Water	4.27% 158g	4.6% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Groundcherries:

• Raw Groundcherries contain 12 times more Vitamin A, 3.7 times more Vitamin B1, 1.8 times more Vitamin B2, 22.4 times more Vitamin B3 and 11 times more Vitamin C than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Groundcherries have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Groundcherries:

• Raw Groundcherries contain 2.4 times more Phosphorus than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids and Raw Groundcherries have similar amounts of Calcium, Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have 1.4 times more Energy and 1.8 times more Carbohydrate than Raw Groundcherries.
• While Raw Groundcherries contain 4 times more Protein than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Groundcherries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.