Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Red Or Green Grapes

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Red Or Green Grapes	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	63% 82g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	97% 70.2g	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	8.2% 5.94g	51% 37g	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	% 5.35g	% 32.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	12% 109μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	30% 0.39mg	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	14.7% 59μg	2.27% 9.07μg	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	115% 103mg	16% 14.5mg	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	17% 2.54mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	55% 66.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	5% 50mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.88% 35.4μg	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	38.6% 3.1mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	14% 0.32mg	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	18% 127mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.6% 428g	9.87% 365g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Red Or Green Grapes:

• Cooked Ripe Red Tomatoes have 8 times more Vitamin A, 2.8 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B9, 7.1 times more Vitamin C and 2.9 times more Vitamin E than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 1.9 times more Vitamin B1, 3.2 times more Vitamin B2 and 5.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Red Or Green Grapes have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Red Or Green Grapes:

• Cooked Ripe Red Tomatoes have 1.9 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 2 times more Zinc than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 1.7 times more Copper than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Red Or Green Grapes have similar amounts of Calcium, Potassium and Water per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Red Or Green Grapes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.3 times more Protein than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 3.8 times more Energy, 4.5 times more Carbohydrate, 6.2 times more Sugars, 6.2 times more Fructose and 1.3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Red Or Green Grapes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.