Comparing Nutrients in 1 kilogram American Type Grapes VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Tomatoes	17%	9%	74%

Macro Nutrients

	American Type Grapes	Tomatoes	Recommended Dietary Allowance
Energy	23% 670kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	30% 39g	130g per day for Men 19-50 years
Sugars	224% 163g	36.3% 26.3g	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	NA	19% 13.7g	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.7% 9g	31.6% 12g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Tomatoes	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	37.5% 150μg	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	44.4% 40mg	152% 137mg	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	12.7% 1.9mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Tomatoes	Recommended Dietary Allowance
Calcium	14% 140mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	36.3% 2.9mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	312% 7.18mg	49.6% 1.14mg	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	14.3% 100mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22% 813g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of American Type Grapes vs Tomatoes:

• Raw American Type Grapes have 2.5 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.4 times more Vitamin A, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 3.8 times more Vitamin B9, 3.4 times more Vitamin C and 2.8 times more Vitamin E than Raw American Type Grapes.
• Both Raw American Type Grapes as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for American Type Grapes vs Tomatoes:

• Raw American Type Grapes have 1.4 times more Calcium and 6.3 times more Manganese than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Copper, 2.2 times more Magnesium, 2.4 times more Phosphorus and 4.3 times more Zinc than Raw American Type Grapes.
• Both Raw American Type Grapes and Raw Ripe Red Tomatoes have similar amounts of Iron, Potassium and Water per 1 kg.
• Both Raw American Type Grapes as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw American Type Grapes have 3.7 times more Energy, 8 times more Omega 3, 4.4 times more Carbohydrate and 6.2 times more Sugars than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Fiber and 1.4 times more Protein than Raw American Type Grapes.
• Both Raw American Type Grapes as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.