CALORIC DENSITY
Cherries, sour, red, raw
Grapes, american type (slip skn), raw
0.5
0.67
9063
9131
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 4g
Protein = 2g
Carbohydrates = 49g
Carbohydrates = 51g
Fat = 1g
Fat = 1g
Fiber = 6g
Fiber = 3g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 4g 2g Carbohydrate 49g 51g Fiber 6g 3g Fat 1g 1g Monounsat. Fat 0g 1g Polyunsat. Fat 0g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 6%
Choline = 4%
Vitamin A = 41%
Vitamin A = 2%
Vitamin C = 53%
Vitamin C = 16%
Vitamin E = 2%
Vitamin E = 5%
Vitamin K = 11%
Vitamin K = 54%
Choline 6% 4% Vitamin A 41% 2% Vitamin C 53% 16% Vitamin E 2% 5% Vitamin K 11% 54%
Cherries have significantly more Vitamins A, C than grapes. Grapes have significantly more Vitamins K than cherries. Cherries are a good source of Potassium, Iron. Cherries are a great source of Vitamin A, Vitamin C. Grapes are a good source of Thiamin, Vitamin B6. Grapes are a great source of Vitamin K.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 12%
Vitamin B1 = 28%
Vitamin B2 = 15%
Vitamin B2 = 16%
Vitamin B3 = 13%
Vitamin B3 = 8%
Vitamin B5 = 11%
Vitamin B5 = 1%
Vitamin B6 = 16%
Vitamin B6 = 30%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 12% 28% Vitamin B2 15% 16% Vitamin B3 13% 8% Vitamin B5 11% 1% Vitamin B6 16% 30% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 1%
Sodium = 0%
Potassium = 20%
Potassium = 16%
Calcium = 13%
Calcium = 8%
Magnesium = 10%
Magnesium = 4%
Phosphorus = 10%
Phosphorus = 5%
Iron = 21%
Iron = 14%
Manganese = 19%
Manganese = 93%
Selenium = 0%
Selenium = 1%
Copper = 42%
Copper = 12%
Zinc = 4%
Zinc = 1%
Sodium 1% 0% Potasium 20% 16% Calcium 13% 8% Magnesium 10% 4% Phosphorus 10% 5% Iron 21% 14% Manganese 19% 93% Selenium 0% 1% Copper 42% 12% Zinc 4% 1%
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