Comparing Nutrients in 300 calories Muscadine Grapes VS Tomatoes in Juice with Salt

Weight per 300 calories

• Muscadine Grapes: 526g
• Tomatoes in Juice with Salt: 1875g

Muscadine Grapes have 3.6 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Muscadine Grapes or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Muscadine Grapes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	NA	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	NA	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.3g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	28.5% 20.6g	34% 24.6g	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	% 19.3g	% 23.3g	g per day for Men 19-50 years
Sucrose	% 3g	% 0g	g per day for Men 19-50 years
Fiber	54% 20.5g	94% 35.6g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	160% 2.1mg	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	2.63% 10.5μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38% 34.2mg	263% 236mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	17% 1.37mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	55.4% 1.28mg	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% 126mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	31.4% 1068mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	12% 444g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Muscadine Grapes vs Tomatoes in Juice with Salt:

• Raw Muscadine Grapes have 7.7 times more Vitamin B2 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 23.8 times more Vitamin A, 14.3 times more Vitamin B9 and 6.9 times more Vitamin C than Raw Muscadine Grapes.

Comparing minerals per 300 calories for Muscadine Grapes vs Tomatoes in Juice with Salt:

• Raw Muscadine Grapes have 8.1 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.2 times more Calcium, 1.6 times more Copper, 7.8 times more Iron, 2.5 times more Magnesium, 2.5 times more Phosphorus, 3.4 times more Potassium, 409.7 times more Sodium, 3.9 times more Zinc and 4 times more Water than Raw Muscadine Grapes.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.9 times more Fat, 1.7 times more Fiber and 3.5 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Carbohydrate and Fructose per 300 kcal.
• Both Raw Muscadine Grapes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.