Comparing Nutrients in 100 grams American Type Grapes VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Tomatoes	17%	9%	74%

Macro Nutrients

	American Type Grapes	Tomatoes	Recommended Dietary Allowance
Energy	2.3% 67kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	3% 3.9g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.37% 0.9g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	1.13% 0.63g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.48% 0.024mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.56% 0.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1% 4μg	3.75% 15μg	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	4.44% 4mg	15.2% 13.7mg	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	1.27% 0.19mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.6μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Tomatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4.44% 0.04mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.058% 2.3μg	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	3.63% 0.29mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	31.2% 0.72mg	4.96% 0.11mg	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	1.43% 10mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.2% 81.3g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of American Type Grapes vs Tomatoes:

• Raw American Type Grapes have 2.5 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.4 times more Vitamin A, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 3.8 times more Vitamin B9, 3.4 times more Vitamin C and 2.8 times more Vitamin E than Raw American Type Grapes.
• Both Raw American Type Grapes as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for American Type Grapes vs Tomatoes:

• Raw American Type Grapes have 1.4 times more Calcium and 6.3 times more Manganese than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Copper, 2.2 times more Magnesium, 2.4 times more Phosphorus and 4.3 times more Zinc than Raw American Type Grapes.
• Both Raw American Type Grapes and Raw Ripe Red Tomatoes have similar amounts of Iron, Potassium and Water per 100 g.
• Both Raw American Type Grapes as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw American Type Grapes have 3.7 times more Energy, 8 times more Omega 3, 4.4 times more Carbohydrate and 6.2 times more Sugars than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Fiber and 1.4 times more Protein than Raw American Type Grapes.
• Both Raw American Type Grapes as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.