Comparing Nutrients in 1 pound Grapefruit VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Grapefruit	Tomato Paste	Recommended Dietary Allowance
Energy	5% 145kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.7g	66% 85.8g	130g per day for Men 19-50 years
Sugars	43.7% 31.7g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	13% 5g	49% 18.6g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Tomato Paste	Recommended Dietary Allowance
Vitamin A	23% 209μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	75.4% 0.98mg	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	11.3% 45.4μg	13.6% 54.4μg	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	173% 156mg	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	3.93% 0.59mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit	Tomato Paste	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	184% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.1% 0.41mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	2.37% 0.054mg	59.6% 1.37mg	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	5.2% 36.3mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 412g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Grapefruit versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Grapefruit vs Tomato Paste:

• 1 pound of Grapefruit has 2 times more Vitamin B5 and 1.6 times more Vitamin C than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.7 times more Vitamin A, 1.7 times more Vitamin B1, 7.7 times more Vitamin B2, 12.3 times more Vitamin B3, 5.1 times more Vitamin B6, 33.1 times more Vitamin E and more Vitamin K than Raw Grapefruit.
• Both Grapefruit and Tomato Paste provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Grapefruit have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Grapefruit as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Grapefruit vs Tomato Paste:

• 1 pound of Grapefruit has 1.2 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3 times more Calcium, 7.8 times more Copper, 33.1 times more Iron, 5.3 times more Magnesium, 25.2 times more Manganese, 10.4 times more Phosphorus, 7.3 times more Potassium, 17.7 times more Selenium, more Sodium and 9 times more Zinc than Raw Grapefruit.
• 1 pound of Grapefruit lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 2.6 times more Energy, 2.3 times more Carbohydrate, 1.7 times more Sugars, 3.7 times more Fiber and 6.9 times more Protein than Raw Grapefruit.
• 1 pound of Grapefruit provide inadequate amounts of Energy and Protein
• Both Raw Grapefruit as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.