Comparing Nutrients in 500 calories Tomatoes VS Merlot Red Table Wine

Weight per 500 calories

• Tomatoes: 2778g
• Merlot Red Table Wine: 602g

Merlot Red Table Wine has 4.6 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Merlot Red Table Wine?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Merlot Red Table Wine	3%	0%	97%

Macro Nutrients

	Tomatoes	Merlot Red Table Wine	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	NA	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	11.6% 15g	130g per day for Men 19-50 years
Sugars	101% 73g	5.15% 3.73g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	0% 0g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	0.75% 0.42g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Merlot Red Table Wine	Recommended Dietary Allowance
Vitamin A	130% 1167μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	1.5% 6.02μg	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	423% 381mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	100% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Merlot Red Table Wine	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	7.36% 0.066mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	15.8% 630μg	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	94% 7.5mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	34.6% 0.8mg	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	95% 667mg	19.8% 139mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	22.5% 765mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	7.67% 0.84mg	11mg per day for Men 19-50 years
Water	71% 2626g	14% 522g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Merlot Red Table Wine:

• Raw Ripe Red Tomatoes have 34.1 times more Vitamin B1, 2.8 times more Vitamin B2, 12.2 times more Vitamin B3, 13.7 times more Vitamin B5, 6.5 times more Vitamin B6, 69.2 times more Vitamin B9 and more Vitamin C than Merlot Red Table Wine.
• Both Raw Ripe Red Tomatoes as well as Merlot Red Table Wine have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Merlot Red Table Wine:

• Raw Ripe Red Tomatoes have 5.8 times more Calcium, 24.7 times more Copper, 2.7 times more Iron, 4.2 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 8.6 times more Potassium, 5.8 times more Sodium, 5.6 times more Zinc and 5 times more Water than Merlot Red Table Wine.
• While Merlot Red Table Wine contains 9.9 times more Fluoride than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Merlot Red Table Wine have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have more Fat, 7.1 times more Carbohydrate, 19.6 times more Sugars, more Fiber and 58 times more Protein than Merlot Red Table Wine.
• Both Raw Ripe Red Tomatoes and Merlot Red Table Wine have similar amounts of Energy per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Merlot Red Table Wine have insufficient amounts of Glucose and Sucrose in 500 kcal.