Comparing Nutrients in 1 kilogram Red Or Green Grapes VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Red Or Green Grapes	Tomato Puree	Recommended Dietary Allowance
Energy	23.8% 690kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	69% 89.8g	130g per day for Men 19-50 years
Sugars	214% 155g	66.6% 48.3g	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	112% 81.3g	33% 24g	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	% 72g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0g	g per day for Men 19-50 years
Fiber	23.7% 9g	50% 19g	38g per day for Men 19-50 years
Protein	13% 7.2g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Tomato Puree	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.88mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	97% 1.26mg	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	27.5% 110μg	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	35.6% 32mg	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Tomato Puree	Recommended Dietary Allowance
Calcium	10% 100mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	319% 2.87mg	0.9mg per day for Men 19-50 years
Fluoride	1.95% 78μg	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	45% 3.6mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	73.5% 1.7mg	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	28.6% 200mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	21.8% 805g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Or Green Grapes VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Or Green Grapes versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Or Green Grapes vs Tomato Puree:

• 1 kilogram of Red Or Green Grapes has 2.8 times more Vitamin B1 and 4.3 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 8.7 times more Vitamin A, 7.8 times more Vitamin B3, 8.8 times more Vitamin B5, 1.5 times more Vitamin B6, 5.5 times more Vitamin B9, 3.3 times more Vitamin C and 10.4 times more Vitamin E than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Tomato Puree provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Red Or Green Grapes as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Or Green Grapes vs Tomato Puree:

• 1 kg of Canned Tomato Puree contains 2.3 times more Copper, 4.9 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium and 5.1 times more Zinc than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Tomato Puree contain similar levels of Water per one kilogram.
• 1 kilogram of Red Or Green Grapes lack sufficient amounts of Magnesium and Zinc
• Both Raw Red Or Green Grapes as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Or Green Grapes has 1.8 times more Energy, 2 times more Carbohydrate, 3.2 times more Sugars and 3.4 times more Fructose than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.1 times more Fiber and 2.3 times more Protein than Raw Red Or Green Grapes.
• 1 kilogram of Red Or Green Grapes provide inadequate amounts of Protein
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy
• Both Raw Red Or Green Grapes as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.