Comparing Nutrients in 7 ounces Muscadine Grapes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Muscadine Grapes	Carrots	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	13% 9.4g	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	10.7% 7.78g	1.5% 1.1g	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	% 7.3g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 7.12g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Carrots	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.99% 3.97μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.3% 13mg	13% 11.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Carrots	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	6.45% 0.52mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	12.3% 0.28mg	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	6.8% 47.6mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Muscadine Grapes vs Carrots:

• Raw Muscadine Grapes have 25.9 times more Vitamin B2 than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A and 9.5 times more Vitamin B9 than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Raw Carrots have similar amounts of Vitamin C per 7 oz.

Comparing minerals per 7 ounces for Muscadine Grapes vs Carrots:

• Raw Muscadine Grapes have 2.6 times more Copper and 13.8 times more Manganese than Raw Carrots.
• While Raw Carrots contain 1.5 times more Phosphorus, 1.6 times more Potassium, 69 times more Sodium and 2.2 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Raw Carrots have similar amounts of Calcium, Iron, Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Muscadine Grapes have 1.4 times more Energy, 1.5 times more Carbohydrate, 7.1 times more Fructose and 1.4 times more Fiber than Raw Carrots.
• Both Raw Muscadine Grapes and Raw Carrots have similar amounts of Protein per 7 oz.
• Both Raw Muscadine Grapes as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.