Comparing Nutrients in 1 kilogram Muscadine Grapes VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Muscadine Grapes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	19.7% 570kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	54% 39.2g	18% 13g	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	% 36.7g	% 12g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	18.4% 7g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.2% 65mg	253% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	37% 370mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	32.5% 2.6mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	858% 19.7mg	45.7% 1.05mg	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	34.3% 240mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	22.8% 843g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Muscadine Grapes vs Cooked Ripe Red Tomatoes:

• Raw Muscadine Grapes have 68.2 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8 times more Vitamin A, 6.5 times more Vitamin B9 and 3.5 times more Vitamin C than Raw Muscadine Grapes.

Comparing minerals per 1 kilogram for Muscadine Grapes vs Cooked Ripe Red Tomatoes:

• Raw Muscadine Grapes have 3.4 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium and 18.8 times more Manganese than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.6 times more Iron and 1.3 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Muscadine Grapes have 3.2 times more Energy, 3.5 times more Carbohydrate, 3 times more Fructose and 5.6 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Muscadine Grapes and Cooked Ripe Red Tomatoes have similar amounts of Protein per 1 kg.
• Both Raw Muscadine Grapes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.