Comparing Nutrients in 500 calories Grape Leaves VS Tomato Paste

Weight per 500 calories

• Grape Leaves: 538g
• Tomato Paste: 610g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Grape Leaves or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Grape Leaves	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	5.65% 1.8g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	288% 4.6g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	88.7% 115g	130g per day for Men 19-50 years
Sugars	46.7% 34g	102% 74.3g	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	NA	49.2% 35.7g	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	NA	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	156% 59g	65.8% 25g	38g per day for Men 19-50 years
Protein	53.8% 30g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Tomato Paste	Recommended Dietary Allowance
Vitamin A	822% 7398μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	101% 1.3mg	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	112% 446μg	18.3% 73μg	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	66.3% 59.7mg	148% 134mg	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	71.7% 10.8mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	487% 584μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Tomato Paste	Recommended Dietary Allowance
Calcium	195% 1952mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	247% 2.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	177% 14mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	122% 511mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	667% 15.3mg	80% 1.84mg	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	70% 489mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	43% 1462mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	10.7% 394g	12% 448g	3700g per day for Men 19-50 years

Grape Leaves VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Grape Leaves or Tomato Paste?

Lets compare vitamin content per 500 calories of Grape Leaves vs Tomato Paste:

• 500 calories of Grape Leaves have 16 times more Vitamin A, 2 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 6.1 times more Vitamin B9 and 8.4 times more Vitamin K than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 2.2 times more Vitamin C and 2.4 times more Vitamin E than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Grape Leaves vs Tomato Paste:

• 500 calories of Grape Leaves have 8.9 times more Calcium, 2 times more Magnesium and 8.3 times more Manganese than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.3 times more Iron, 4.2 times more Potassium, 6.7 times more Selenium and 7.4 times more Sodium than Raw Grape Leaves.
• Both Grape Leaves and Tomato Paste contain similar levels of Copper, Phosphorus, Zinc and Water per 500 calories.
• 500 calories of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Grape Leaves have 4 times more Fat, 107.8 times more Omega 3 and 2.4 times more Fiber than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 2.2 times more Sugars than Raw Grape Leaves.
• Both Grape Leaves and Tomato Paste offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Grape Leaves as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 500 calories.