Comparing Nutrients in 7 ounces Valencia Oranges VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Valencia Oranges	Grape Leaves	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	26.4% 34.4g	130g per day for Men 19-50 years
Sugars	NA	17.2% 12.5g	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	13% 4.96g	57.4% 22g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Grape Leaves	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	303% 2731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	61% 0.79mg	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	19.3% 77.4μg	41% 165μg	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	107% 96mg	24.5% 22mg	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	NA	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Grape Leaves	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	92% 0.82mg	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	2.23% 0.18mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	246% 5.67mg	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	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.93% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Grape Leaves:

• Raw Valencia Oranges have 2.2 times more Vitamin B1 and 4.4 times more Vitamin C than Raw Grape Leaves.
• While Raw Grape Leaves contain 114.7 times more Vitamin A, 8.9 times more Vitamin B2, 8.6 times more Vitamin B3, 6.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Grape Leaves have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Valencia Oranges as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Grape Leaves:

• Raw Grape Leaves contain 9.1 times more Calcium, 11.2 times more Copper, 29.2 times more Iron, 9.5 times more Magnesium, 124.1 times more Manganese, 5.4 times more Phosphorus, 1.5 times more Potassium and 11.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Grape Leaves have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Grape Leaves contain 1.9 times more Energy, 7.1 times more Fat, 9.6 times more Saturated Fat, 53.5 times more Omega 3, 1.5 times more Carbohydrate, 4.4 times more Fiber and 5.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.