Comparing Nutrients in 100 grams Tomatoes VS Red Or Green Grapes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	Tomatoes	Red Or Green Grapes	Recommended Dietary Allowance
Energy	0.62% 18kcal	2.38% 69kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	14% 18g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	21.4% 15.5g	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	1.9% 1.37g	11.2% 8.13g	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	% 1.25g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.15g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.18% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	0.5% 2μg	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	15.2% 13.7mg	3.56% 3.2mg	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	3.6% 0.54mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	1% 10mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	0.2% 7.8μg	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	3.38% 0.27mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	3.1% 0.071mg	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	3.43% 24mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.18% 80.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Red Or Green Grapes:

• Raw Ripe Red Tomatoes have 14 times more Vitamin A, 3.2 times more Vitamin B3, 1.8 times more Vitamin B5, 7.5 times more Vitamin B9, 4.3 times more Vitamin C and 2.8 times more Vitamin E than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 1.9 times more Vitamin B1, 3.7 times more Vitamin B2 and 1.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Red Or Green Grapes have similar amounts of Vitamin B6 per 100 g.
• Both Raw Ripe Red Tomatoes as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Red Or Green Grapes:

• Raw Ripe Red Tomatoes have 1.6 times more Magnesium, 1.6 times more Manganese, 1.2 times more Potassium and 2.4 times more Zinc than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 2.2 times more Copper and 1.3 times more Iron than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Red Or Green Grapes have similar amounts of Calcium, Phosphorus and Water per 100 g.
• Both Raw Ripe Red Tomatoes as well as Raw Red Or Green Grapes have insufficient amounts of Fluoride and Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 1.3 times more Fiber and 1.2 times more Protein than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 3.8 times more Energy, 4.7 times more Carbohydrate, 5.9 times more Sugars and 5.9 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Red Or Green Grapes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.