Comparing Nutrients in 7 ounces Florida Oranges VS Muscadine Grapes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Muscadine Grapes	5%	7%	88%

Macro Nutrients

	Florida Oranges	Muscadine Grapes	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	21.3% 27.6g	130g per day for Men 19-50 years
Sugars	25% 18g	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	10.7% 7.78g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Muscadine Grapes	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.3mg	14.3% 13mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Muscadine Grapes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	26.2% 0.24mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	170% 3.9mg	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	3.4% 24mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Muscadine Grapes per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Muscadine Grapes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Florida Oranges have 8.5 times more Vitamin B9 and 6.9 times more Vitamin C than Muscadine Grapes.
• While 7 oz of Raw Muscadine Grapes contain 37.5 times more Vitamin B2 than Raw Florida Oranges.
• 7 ounces of Muscadine Grapes have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges as well as Raw Muscadine Grapes have insufficient amounts of Vitamin A in seven ounces.

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

• 7 oz of Raw Muscadine Grapes contain 3.1 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 82.2 times more Manganese and 2 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Muscadine Grapes contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Raw Muscadine Grapes lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Muscadine Grapes contain 1.6 times more Fiber than Raw Florida Oranges.
• Both Florida Oranges and Muscadine Grapes offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Florida Oranges as well as Raw Muscadine Grapes provide inadequate amounts of Energy and Protein in seven ounces.