Comparing Nutrients in 1 pound Tomatoes VS Grapes, canned, thompson seedless, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Grapes, canned, thompson seedless, water pack, solids and liquids	5%	2%	93%

Macro Nutrients

	Tomatoes	Grapes, canned, thompson seedless, water pack, solids and liquids	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	36% 46.7g	130g per day for Men 19-50 years
Sugars	16.5% 12g	60.7% 44g	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	8.57% 6.2g	NA	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	7.13% 4g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Grapes, canned, thompson seedless, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	21% 191μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	3.4% 13.6μg	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	69% 62mg	5.04% 4.54mg	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	16.3% 2.45mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Grapes, canned, thompson seedless, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	28.2% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	7.7% 0.18mg	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	15.6% 109mg	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 403g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Grapes, canned, thompson seedless, water pack, solids and liquids:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 4.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.2 times more Vitamin B6, 5 times more Vitamin B9, 13.7 times more Vitamin C and 4.2 times more Vitamin E than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Raw Ripe Red Tomatoes and Grapes, canned, thompson seedless, water pack, solids and liquids have similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Grapes, canned, thompson seedless, water pack, solids and liquids:

• Raw Ripe Red Tomatoes have 1.8 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and 3.4 times more Zinc than Grapes, canned, thompson seedless, water pack, solids and liquids.
• While Grapes, canned, thompson seedless, water pack, solids and liquids contain 3.6 times more Iron than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Grapes, canned, thompson seedless, water pack, solids and liquids have similar amounts of Calcium, Copper and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 2 times more Fiber and 1.8 times more Protein than Grapes, canned, thompson seedless, water pack, solids and liquids.
• While Grapes, canned, thompson seedless, water pack, solids and liquids contain 2.2 times more Energy, 2.6 times more Carbohydrate and 3.7 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.