Comparing Nutrients in 14 ounces Red Or Green Grapes VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Tomatoes	17%	9%	74%

Macro Nutrients

	Red Or Green Grapes	Tomatoes	Recommended Dietary Allowance
Energy	9.44% 274kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	12% 15.4g	130g per day for Men 19-50 years
Sugars	84.7% 61.4g	14.4% 10.4g	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	44.5% 32.3g	7.5% 5.44g	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	% 28.6g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	15% 59.5μg	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	14% 12.7mg	60.4% 54.4mg	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	5.03% 0.75mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Tomatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.77% 31μg	0.23% 9.13μg	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	18% 1.43mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	19.7% 0.45mg	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	11.3% 79.4mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.64% 320g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Red Or Green Grapes vs Tomatoes:

• Raw Red Or Green Grapes have 1.9 times more Vitamin B1, 3.7 times more Vitamin B2 and 1.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 14 times more Vitamin A, 3.2 times more Vitamin B3, 1.8 times more Vitamin B5, 7.5 times more Vitamin B9, 4.3 times more Vitamin C and 2.8 times more Vitamin E than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Red Or Green Grapes as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Red Or Green Grapes vs Tomatoes:

• Raw Red Or Green Grapes have 2.2 times more Copper and 1.3 times more Iron than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Magnesium, 1.6 times more Manganese and 2.4 times more Zinc than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Raw Ripe Red Tomatoes have similar amounts of Calcium, Phosphorus, Potassium and Water per 14 oz.
• Both Raw Red Or Green Grapes as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Or Green Grapes have 3.8 times more Energy, 4.7 times more Carbohydrate, 5.9 times more Sugars and 5.9 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Fiber than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Raw Ripe Red Tomatoes have similar amounts of Protein per 14 oz.
• Both Raw Red Or Green Grapes as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.