Comparing Nutrients in 7 ounces Muscadine Grapes VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Muscadine Grapes	Navel Oranges	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	NA	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	10.7% 7.78g	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	% 7.3g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 8.5g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	0.99% 3.97μg	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Navel Oranges	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	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	6.45% 0.52mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	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	6.8% 47.6mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.6% 171g	3700g per day for Men 19-50 years

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

• Raw Muscadine Grapes have 29.4 times more Vitamin B2 than Raw Navel Oranges.
• While Raw Navel Oranges contain 4 times more Vitamin A, 17 times more Vitamin B9 and 9.1 times more Vitamin C than Raw Muscadine Grapes.

Comparing minerals per 7 ounces for Muscadine Grapes vs Navel Oranges:

• Raw Muscadine Grapes have 3.1 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 68 times more Manganese, 1.2 times more Potassium and 1.4 times more Zinc than Raw Navel Oranges.
• Both Raw Muscadine Grapes and Raw Navel Oranges have similar amounts of Calcium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Muscadine Grapes have 1.7 times more Fructose and 1.8 times more Fiber than Raw Navel Oranges.
• Both Raw Muscadine Grapes and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Raw Muscadine Grapes as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.