Comparing Nutrients in 500 calories Grape LeavesVS Oranges

Weight per 500 calories

Grape Leaves

538g

Oranges

1064g

Grape Leaves have 2 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Grape Leaves or Oranges?

Macros Ratio

Protein Fat Carbs

Grape Leaves

20%

17%

63%

Oranges

91%

500 kcal ▼

Macro Nutrients

Grape Leavesvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11.8%11.4g

Fat

1.3%1.28g

11.4 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.65%1.8g

Saturated Fat

0.5%0.16g

1.8 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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288%4.6g

Omega 3

4.65%0.074g

4.6 gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.7%0.8g

Omega 6

1.13%0.19g

0.8 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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71.6%93g

Carbohydrate

96%125g

93 gvs125 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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46.7%34g

Sugars

137%99g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

34 gvs99 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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156%59g

Fiber

67%25.5g

59 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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53.8%30g

Protein

18%10g

30 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Grape Leavesvs Oranges

822%7398μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

7398 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18%0.22mg

Vitamin B1

77%0.93mg

Thiamine

0.22 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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146%1.9mg

Vitamin B2

32.7%0.43mg

Riboflavin

1.9 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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79.4%12.7mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

12.7 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.24mg

Vitamin B5

53%2.66mg

Pantothenic acid

1.24 mgvs2.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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165%2.15mg

Vitamin B6

49%0.64mg

Pyridoxine

2.15 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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112%446μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

446 μgvs319 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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66.3%59.7mg

Vitamin C

629%566mg

Ascorbic acid

59.7 mgvs566 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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71.7%10.8mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

10.8 mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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487%584μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

584 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Grape Leavesvs Oranges

195%1952mg

Calcium

42.6%426mg

1952 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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248%2.23mg

Copper

53%0.48mg

2.23 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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177%14mg

Iron

13.3%1.06mg

14 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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122%511mg

Magnesium

25.3%106mg

511 mgvs106 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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667%15.3mg

Manganese

11.6%0.27mg

15.3 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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70%489mg

Phosphorus

21.3%149mg

489 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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43%1462mg

Potassium

56.6%1926mg

1462 mgvs1926 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.8%4.84μg

Selenium

9.67%5.3μg

4.84 μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.23%48.4mg

Sodium

0%0mg

48.4 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32.7%3.6mg

Zinc

6.77%0.74mg

3.6 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.7%394g

Water

25%923g

394 gvs923 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Grape Leaves vs Oranges:

Raw Grape Leaves have 63.2 times more Vitamin A, 4.5 times more Vitamin B2, 4.2 times more Vitamin B3, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9, 5.6 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 4.3 times more Vitamin B1, 2.1 times more Vitamin B5 and 9.5 times more Vitamin C than Raw Grape Leaves.
Both Raw Grape Leaves as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Grape Leaves vs Oranges:

Raw Grape Leaves have 4.6 times more Calcium, 4.7 times more Copper, 13.3 times more Iron, 4.8 times more Magnesium, 57.7 times more Manganese, 3.3 times more Phosphorus and 4.8 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.3 times more Potassium and 2.3 times more Water than Raw Grape Leaves.
Both Raw Grape Leaves and Raw Oranges have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Grape Leaves have 8.9 times more Fat, 11.3 times more Saturated Fat, 61.8 times more Omega 3, 2.3 times more Fiber and 3 times more Protein than Raw Oranges.
While Raw Oranges contain 1.3 times more Carbohydrate and 2.9 times more Sugars than Raw Grape Leaves.
Both Raw Grape Leaves and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Raw Grape Leaves as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Grape LeavesVS Canned Grape LeavesOrangesVS Canned Grape LeavesGrape LeavesVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Grape LeavesVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Grape Leaves or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: