Comparing Nutrients in 5 ounces Valencia OrangesVS Grapes, canned, thompson seedless, water pack, solids and liquids

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Grapes, canned, thompson seedless, water pack, solids and liquids

93%

5 oz ▼

Macro Nutrients

Valencia Orangesvs Grapes, canned, thompson seedless, water pack, solids and liquids

2.4%69.5kcal

Energy

1.96%56.7kcal

69.5 kcalvs56.7 kcal

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

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0.44%0.43g

Fat

0.16%0.16g

0.43 gvs0.16 g

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

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0.16%0.05g

Saturated Fat

0.16%0.05g

0.05 gvs0.05 g

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

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1.4%0.023g

Omega 3

0.62%0.01g

0.023 gvs0.01 g

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

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0.37%0.062g

Omega 6

0.2%0.034g

0.062 gvs0.034 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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13%17g

Carbohydrate

11.2%14.6g

17 gvs14.6 g

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

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Sugars

19%13.7g

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

NA gvs13.7 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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9.33%3.54g

Fiber

2.24%0.85g

3.54 gvs0.85 g

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

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2.63%1.47g

Protein

1.27%0.71g

1.47 gvs0.71 g

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

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Vitamins

Valencia Orangesvs Grapes, canned, thompson seedless, water pack, solids and liquids

1.9%17μg

Vitamin A

0.31%2.83μg

RAE, retinol activity equivalents

17 μgvs2.83 μg

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

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10.3%0.12mg

Vitamin B1

3.66%0.044mg

Thiamine

0.12 mgvs0.044 mg

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

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4.36%0.057mg

Vitamin B2

2.5%0.033mg

Riboflavin

0.057 mgvs0.033 mg

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

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2.43%0.39mg

Vitamin B3

1.15%0.18mg

Niacin, nicotinic acid, niacinamide

0.39 mgvs0.18 mg

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

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7.1%0.35mg

Vitamin B5

1.16%0.058mg

Pantothenic acid

0.35 mgvs0.058 mg

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

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6.87%0.089mg

Vitamin B6

7.1%0.092mg

Pyridoxine

0.089 mgvs0.092 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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14%55.3μg

Vitamin B9

1.06%4.25μg

Folates and Folic Acid

55.3 μgvs4.25 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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76.4%68.7mg

Vitamin C

1.57%1.4mg

Ascorbic acid

68.7 mgvs1.4 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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Vitamin E

1.23%0.18mg

Tocopherols and Tocotrienols

NA mgvs0.18 mg

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

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Vitamin K

11.6%14μg

Phytomenadione or phylloquinone

NA μgvs14 μg

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

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Minerals

Valencia Orangesvs Grapes, canned, thompson seedless, water pack, solids and liquids

5.67%56.7mg

Calcium

1.4%14mg

56.7 mgvs14 mg

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

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5.83%0.052mg

Copper

8.8%0.079mg

0.052 mgvs0.079 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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1.6%0.13mg

Iron

17.4%1.4mg

0.13 mgvs1.4 mg

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

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3.37%14mg

Magnesium

2.02%8.5mg

14 mgvs8.5 mg

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

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1.4%0.033mg

Manganese

2.4%0.055mg

0.033 mgvs0.055 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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3.44%24mg

Phosphorus

3.64%25.5mg

24 mgvs25.5 mg

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

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7.46%254mg

Potassium

4.46%152mg

254 mgvs152 mg

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

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Selenium

0.26%0.14μg

NA μgvs0.14 μg

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

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0%0mg

Sodium

0.57%8.5mg

0 mgvs8.5 mg

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

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0.77%0.085mg

Zinc

0.64%0.071mg

0.085 mgvs0.071 mg

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

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3.3%122g

Water

3.4%126g

122 gvs126 g

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

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Lets compare vitamin content per 5 ounces of Valencia Oranges vs Grapes, canned, thompson seedless, water pack, solids and liquids:

Raw Valencia Oranges have 6 times more Vitamin A, 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 6.1 times more Vitamin B5, 13 times more Vitamin B9 and 48.5 times more Vitamin C than Grapes, canned, thompson seedless, water pack, solids and liquids.
Both Raw Valencia Oranges and Grapes, canned, thompson seedless, water pack, solids and liquids have similar amounts of Vitamin B6 per 5 oz.
Both Raw Valencia Oranges as well as Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Grapes, canned, thompson seedless, water pack, solids and liquids:

Raw Valencia Oranges have 4 times more Calcium, 1.7 times more Magnesium and 1.7 times more Potassium than Grapes, canned, thompson seedless, water pack, solids and liquids.
While Grapes, canned, thompson seedless, water pack, solids and liquids contain 1.5 times more Copper, 10.9 times more Iron and 1.7 times more Manganese than Raw Valencia Oranges.
Both Raw Valencia Oranges and Grapes, canned, thompson seedless, water pack, solids and liquids have similar amounts of Phosphorus and Water per 5 oz.
Both Raw Valencia Oranges as well as Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Valencia Oranges have 1.2 times more Energy, 2.3 times more Omega 3, 4.2 times more Fiber and 2.1 times more Protein than Grapes, canned, thompson seedless, water pack, solids and liquids.
Both Raw Valencia Oranges and Grapes, canned, thompson seedless, water pack, solids and liquids have similar amounts of Carbohydrate per 5 oz.
Both Raw Valencia Oranges as well as Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Valencia OrangesVS Navel OrangesGrapes, canned, thompson seedless, water pack, solids and liquidsVS Navel OrangesValencia OrangesVS Grapes, canned, thompson seedless, heavy syrup pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquidsVS Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids

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Comparing Nutrients in 5 ounces Valencia OrangesVS Grapes, canned, thompson seedless, water pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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