Comparing Nutrients in 7 ounces Tomatoes VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Tomatoes	Grape Leaves	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	26.4% 34.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	17.2% 12.5g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	57.4% 22g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Grape Leaves	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	303% 2731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	41% 165μg	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	30.2% 27mg	24.5% 22mg	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	7.14% 1.07mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Grape Leaves	Recommended Dietary Allowance
Calcium	2% 20mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	92% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	246% 5.67mg	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	6.8% 47.6mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.93% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Grape Leaves:

• Raw Ripe Red Tomatoes have 1.2 times more Vitamin C than Raw Grape Leaves.
• While Raw Grape Leaves contain 32.8 times more Vitamin A, 18.6 times more Vitamin B2, 4 times more Vitamin B3, 2.6 times more Vitamin B5, 5 times more Vitamin B6, 5.5 times more Vitamin B9, 3.7 times more Vitamin E and 13.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Grape Leaves have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Grape Leaves:

• Raw Ripe Red Tomatoes have 1.3 times more Water than Raw Grape Leaves.
• While Raw Grape Leaves contain 36.3 times more Calcium, 7 times more Copper, 9.7 times more Iron, 8.6 times more Magnesium, 25 times more Manganese, 3.8 times more Phosphorus, more Selenium and 3.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Grape Leaves have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Grape Leaves contain 5.2 times more Energy, 10.6 times more Fat, 12 times more Saturated Fat, 285.3 times more Omega 3, 4.4 times more Carbohydrate, 2.4 times more Sugars, 9.2 times more Fiber and 6.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.