Comparing Nutrients in 100 calories Red Or Green Grapes VS Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids

Weight per 100 calories

• Red Or Green Grapes: 145g
• Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids: 132g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Red Or Green Grapes or Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Red Or Green Grapes	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26.2g	20% 26g	130g per day for Men 19-50 years
Sugars	31% 22.4g	34.6% 25g	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	16.3% 11.8g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	3.43% 1.3g	2.08% 0.79g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	1.13% 0.63g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.48% 4.35μg	0.44% 3.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	3.3% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.23% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	1.03% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	6.58% 0.086mg	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	0.72% 2.9μg	0.99% 3.95μg	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	5.15% 4.64mg	1.46% 1.3mg	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	1.84% 0.28mg	1.14% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.45% 14.5mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	7.9% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.28% 11.3μg	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	6.52% 0.52mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.88% 7.9mg	420mg per day for Men 19-50 years
Manganese	4.47% 0.1mg	2.17% 0.05mg	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	4.14% 29mg	3.2% 22.4mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.24% 0.13μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.9mg	0.44% 6.58mg	1500mg per day for Men 19-50 years
Zinc	0.92% 0.1mg	0.6% 0.066mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.83% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Red Or Green Grapes vs Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids:

• Raw Red Or Green Grapes have 2.5 times more Vitamin B1, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin C, 1.6 times more Vitamin E and 1.6 times more Vitamin K than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Raw Red Or Green Grapes as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Red Or Green Grapes vs Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids:

• Raw Red Or Green Grapes have 2.6 times more Copper, 1.3 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus and 2 times more Potassium than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• While Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids contain 2.4 times more Iron than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have similar amounts of Calcium and Water per 100 kcal.
• Both Raw Red Or Green Grapes as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Selenium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Red Or Green Grapes have 1.7 times more Fiber and 1.7 times more Protein than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Raw Red Or Green Grapes and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Red Or Green Grapes as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.