Comparing Nutrients in 1 pound 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	10.8% 313kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	97% 70.2g	30.2% 22g	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	51% 37g	15% 10.8g	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	% 32.7g	% 11g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	44% 0.57mg	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	2.27% 9.07μg	12.5% 50μg	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	16% 14.5mg	53.4% 48mg	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	5.75% 0.86mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Tomato Puree	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	145% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.4μg	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	20.4% 1.63mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	33.3% 0.77mg	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	13% 91mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.87% 365g	10.8% 399g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Or Green Grapes has 2.8 times more Vitamin B1 and 4.3 times more Vitamin K than Tomato Puree.
• While 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb of Canned Tomato Puree contains 2.1 times more Fiber and 2.3 times more Protein than Raw Red Or Green Grapes.
• 1 pound of Red Or Green Grapes provide inadequate amounts of Protein
• 1 pound 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 pound.