Comparing Nutrients in 7 ounces Red Or Green Grapes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Red Or Green Grapes	Oranges with Peel	Recommended Dietary Allowance
Energy	4.72% 137kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	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	22.3% 16g	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	% 14.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	14% 0.18mg	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	15% 59.5μg	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	7.06% 6.35mg	157% 141mg	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	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Oranges with Peel	Recommended Dietary Allowance
Calcium	2% 20mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.39% 15.5μg	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	8.93% 0.71mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	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	5.67% 39.7mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.3% 160g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Or Green Grapes VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Or Green Grapes versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Or Green Grapes vs Oranges with Peel :

• 7 ounces of Red Or Green Grapes have 1.4 times more Vitamin B2 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B3, 6.6 times more Vitamin B5, 15 times more Vitamin B9 and 22.2 times more Vitamin C than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Oranges with Peel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Red Or Green Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Red Or Green Grapes as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Red Or Green Grapes vs Oranges with Peel :

• 7 ounces of Red Or Green Grapes have 2.2 times more Copper than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 7 times more Calcium, 2.2 times more Iron and 2 times more Magnesium than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Oranges with Peel contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Red Or Green Grapes lack sufficient amounts of Calcium and Magnesium
• Both Raw Red Or Green Grapes as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Oranges with Peel contain 5 times more Fiber and 1.8 times more Protein than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Or Green Grapes provide inadequate amounts of Protein
• Both Raw Red Or Green Grapes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Red Or Green Grapes VS Oranges with Peel

What are the health benefits of Red Or Green Grapes compared to Oranges with Peel ?

Both red and green grapes are rich in antioxidants, vitamins, and minerals that support overall health. They are a good source of vitamin C, vitamin K, and fiber. Grapes also contain resveratrol, a compound that may have heart-protective benefits. Oranges with peel are also a great source of vitamin C, fiber, and antioxidants. The peel of an orange contains higher amounts of certain nutrients like vitamin C and fiber compared to just the fruit itself. Eating the peel can also provide additional health benefits such as improved digestion and reduced inflammation. In summary, both red or green grapes and oranges with peel offer a variety of health benefits, so including a variety of fruits in your diet can help you meet your nutrient needs.

Can I lose weight easier by eating more Red Or Green Grapes or Oranges with Peel ?

Both red and green grapes as well as oranges with peel can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Incorporating a variety of fruits and vegetables, along with other nutrient-dense foods, into your diet can help support weight loss by providing essential nutrients and promoting feelings of fullness. Remember to focus on overall dietary patterns and portion sizes for sustainable weight loss success.

Should I eat more Red Or Green Grapes or more Oranges with Peel to gain more muscles while training consistently?

To gain more muscles while training consistently, focus on consuming a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both red and green grapes are nutritious fruits that can be part of a balanced diet, but for muscle building, prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Oranges with peel can provide additional fiber and nutrients, but the key to muscle gain is consuming adequate protein and overall calories to support your training.

What is the environmental impact of producing Red Or Green Grapes compared to Oranges with Peel ?

Both grapes and oranges have a relatively low environmental impact compared to other foods. However, oranges with peel tend to have a slightly higher environmental impact due to the energy and resources required for transportation and packaging. Grapes, on the other hand, may have a higher pesticide residue risk if conventionally grown. Opting for organic or locally grown options can help reduce the environmental impact of both fruits.