Comparing Nutrients in 500 calories Grape Leaves VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Grape Leaves: 538g
• Canned Tomatoes with Green Chilies: 3333g

Grape Leaves have 6.2 times more energy per 100g than Canned Tomatoes with Green Chilies. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Which food has more nutrients per 500 calories - Grape Leaves or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Grape Leaves	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	5.65% 1.8g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	288% 4.6g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	5.7% 0.97g	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	93% 121g	130g per day for Men 19-50 years
Sugars	46.7% 34g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	156% 59g	NA	38g per day for Men 19-50 years
Protein	53.8% 30g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	822% 7398μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	264% 3.43mg	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	75% 300μg	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	230% 207mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	487% 584μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	195% 1952mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	333% 3mg	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	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	122% 511mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	667% 15.3mg	191% 4.4mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	43% 1462mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	10.7% 394g	85% 3141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Grape Leaves vs Canned Tomatoes with Green Chilies:

• Raw Grape Leaves have 11.1 times more Vitamin A, 3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 5.3 times more Vitamin B1, 1.7 times more Vitamin B3, 4 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.5 times more Vitamin C than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Grape Leaves vs Canned Tomatoes with Green Chilies:

• Raw Grape Leaves have 2.9 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium and 3.5 times more Manganese than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Copper, 2.4 times more Potassium, 2.8 times more Selenium, 276.2 times more Sodium and 8 times more Water than Raw Grape Leaves.
• Both Raw Grape Leaves and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Grape Leaves have 4.3 times more Fat, 4.9 times more Saturated Fat, 138.1 times more Omega 3 and 1.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Carbohydrate than Raw Grape Leaves.
• Both Raw Grape Leaves and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Raw Grape Leaves as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.