Apples, oranges and grapes provide carbohydrates, vitamins and minerals. All three make excellent low fat snacks. You can also add nutrients to other meals by adding these fruits to yogurt, salads or side dishes. All values listed are for one cup of fruit. The skin must be left on grapes and apples for the most nutritional benefit.
Like most fruits, apples, oranges and grapes are an excellent source of carbohydrates. The majority of the carbohydrates in all three of these fruits come from natural fruit sugar, which is a simple carbohydrate. All three fruits contain two types of sugar: glucose and fructose. Both of these sugars are easily broken down by the body for use as energy so all three fruits are an excellent source of quick energy. Sliced apples contain 57 calories, 15 g of carbohydrates and 11 g of sugar per cup. Grapes contain 104 calories, 27 g of carbohydrates and 23 g of sugar per cup. Orange sections contain 85 calories, 21 g of carbohydrates and 17 g of sugar per cup.
Apples, oranges and grapes are also a source of fiber, which helps your digestion by adding bulk to your stool. Oranges are the highest in fiber with 4.3 g per cup, followed by apples with 2.6 g and grapes with 1.4 g. Men need at least 34 g of fiber per day while women need at least 28 g.
Most fruits provide at least a small amount of potassium and apples, oranges and grapes are no exception. One cup of apples supplies 3 percent of the daily value, grapes provide 5 percent and oranges supply 7 percent. Potassium assists with water balance in your body. It is also important for those with high blood pressure because it can help to counterbalance the negative effects of sodium on blood pressure. Grapes are also high in copper, with one cup providing 21 percent of the daily value. Copper helps you form red blood cells, assists in the production of bone and supports healthy skin. Oranges contain a small amount of calcium, which helps you form strong bones and teeth. One cup provides 7 percent of the daily value.
All three fruits also contain vitamin C, with oranges providing the largest percentages of the daily value. One cup of oranges supplies over 100 percent, one cup of grapes supplies 18 percent and one cup of apples provides 6 percent. Vitamin C helps you fight damage to your cells that occurs as fat is oxidized. Grapes also supply 10 percent of vitamin B-6, which aids in red blood cell formation, and 18 percent of vitamin K, which helps your blood clot. Oranges also supply a significant amount of three B vitamins: thiamin, pantothenic acid and folate. One cup supplies 13 percent of thiamin, 9 percent of pantothenic acid and 14 percent of folate, all three of which support the nervous system and aid in metabolism.