Comparing Nutrients in 14 ounces Tomatoes VS Grape juice, canned or bottled, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Grape juice, canned or bottled, unsweetened, with added ascorbic acid	2%	2%	96%

Macro Nutrients

	Tomatoes	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	77.7% 56.4g	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	7.5% 5.44g	40.3% 29.2g	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	% 4.96g	% 27g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.16g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	0% 0μg	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	60.4% 54.4mg	110% 99mg	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	14.3% 2.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	13.7% 548μg	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	13.4% 1.07mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	41.2% 0.95mg	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	13.6% 95mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	10% 375g	9.07% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid:

• Raw Ripe Red Tomatoes have more Vitamin A, 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 4.5 times more Vitamin B3, 1.9 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin B9, more Vitamin E and 19.8 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains 1.8 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid:

• Raw Ripe Red Tomatoes have 3.3 times more Copper, 1.7 times more Phosphorus, 2.3 times more Potassium and 2.4 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains 60 times more Fluoride and 2.1 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Grape juice, canned or bottled, unsweetened, with added ascorbic acid have similar amounts of Calcium, Iron, Magnesium and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 6 times more Fiber and 2.4 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains 3.3 times more Energy, 3.8 times more Carbohydrate, 5.4 times more Sugars and 5.4 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.