Comparing Nutrients in 1 pound Grapefruit VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Grapefruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	5% 145kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	43.7% 31.7g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	23% 209μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	2.37% 0.054mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 412g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Cooked Ripe Red Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Grapefruit versus 1 lb of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Grapefruit vs Cooked Ripe Red Tomatoes:

• 1 pound of Grapefruit has 1.9 times more Vitamin A, 2.2 times more Vitamin B5 and 1.5 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 2.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9, 4.3 times more Vitamin E and more Vitamin K than Raw Grapefruit.
• Both Grapefruit and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Grapefruit have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Grapefruit as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Grapefruit vs Cooked Ripe Red Tomatoes:

• 1 lb of Cooked Ripe Red Tomatoes contains 1.6 times more Copper, 7.6 times more Iron, 8.8 times more Manganese, 3.5 times more Phosphorus and 1.6 times more Potassium than Raw Grapefruit.
• Both Grapefruit and Cooked Ripe Red Tomatoes contain similar levels of Water per one pound.
• 1 pound of Grapefruit lack sufficient amounts of Iron, Magnesium, Manganese and Phosphorus
• Both Raw Grapefruit as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Grapefruit has 2 times more Carbohydrate, 2.8 times more Sugars and 1.6 times more Fiber than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber
• Both Raw Grapefruit as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.