Comparing Nutrients in 500 calories Tomato Puree VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 500 calories

• Tomato Puree: 1316g
• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 1220g

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

Discover which food has more nutrients per 500 calories - Tomato Puree or Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%

Macro Nutrients

	Tomato Puree	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	1.63% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	5.34% 0.085g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	91% 119g	130g per day for Men 19-50 years
Sugars	87.7% 63.6g	162% 117g	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	43% 31.3g	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	% 32.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	3.2% 1.2g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	38% 342μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	16.5% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	41.3% 0.54mg	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	36% 145μg	12% 48.8μg	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	155% 139mg	457% 411mg	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	173% 26mg	3.25% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.3% 44.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	23.7% 237mg	9.76% 98mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	44.7% 0.4mg	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	293% 23.4mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	72% 303mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	10.6% 0.24mg	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	75% 526mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	170% 5776mg	48.8% 1659mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	24.6% 368mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	31.3% 1156g	29.4% 1089g	3700g per day for Men 19-50 years

Tomato Puree VS Grapefruit Juice, White, Frozen Concentrate, Unsweetened, Diluted With 3 Volume Water Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Puree or Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water?

Lets compare vitamin content per 500 calories of Tomato Puree vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• 500 calories of Tomato Puree have more Vitamin A, 3.9 times more Vitamin B2, 7.3 times more Vitamin B3, 2.5 times more Vitamin B5, 3.1 times more Vitamin B6, 3 times more Vitamin B9, 53.1 times more Vitamin E and more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 500 kcal of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain 1.5 times more Vitamin B1 and 2.9 times more Vitamin C than Canned Tomato Puree.
• 500 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Puree vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• 500 calories of Tomato Puree have 2.4 times more Calcium, 9.4 times more Copper, 13.7 times more Iron, 2.3 times more Magnesium, 9.1 times more Manganese, 3.1 times more Phosphorus, 3.5 times more Potassium, 7.6 times more Selenium, 30.2 times more Sodium and 7.8 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Tomato Puree and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain similar levels of Water per 500 calories.
• 500 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Puree have 20.5 times more Fiber and 3.2 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 500 kcal of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain 1.8 times more Sugars than Canned Tomato Puree.
• Both Tomato Puree and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Fiber
• Both Canned Tomato Puree as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.