Comparing Nutrients in 1 pound Tomatoes VS Red Or Green Grapes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	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	0.94% 0.91g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	63% 82g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	% 32.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	7.13% 4g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	21% 191μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	30% 0.39mg	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	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	69% 62mg	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	16.3% 2.45mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	55% 66.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Red Or Green Grapes	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	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	25.5% 866mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.6% 429g	9.87% 365g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 14 times more Vitamin A, 3.2 times more Vitamin B3, 1.8 times more Vitamin B5, 7.5 times more Vitamin B9, 4.3 times more Vitamin C and 2.8 times more Vitamin E than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 1.9 times more Vitamin B1, 3.7 times more Vitamin B2 and 1.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Red Or Green Grapes have similar amounts of Vitamin B6 per 1 lb.
• Both Raw 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 Tomatoes vs Red Or Green Grapes:

• Raw Ripe Red Tomatoes have 1.6 times more Magnesium, 1.6 times more Manganese, 1.2 times more Potassium and 2.4 times more Zinc than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 2.2 times more Copper and 1.3 times more Iron than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Red Or Green Grapes have similar amounts of Calcium, Phosphorus and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Red Or Green Grapes have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.3 times more Fiber and 1.2 times more Protein than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 3.8 times more Energy, 4.7 times more Carbohydrate, 5.9 times more Sugars and 5.9 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw 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.