Comparing Nutrients in 14 ounces Commercial French Salad Dressing VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Tomatoes	17%	9%	74%

Macro Nutrients

	Commercial French Salad Dressing	Tomatoes	Recommended Dietary Allowance
Energy	57.3% 1663kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	160% 155g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	75.6% 24g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	714% 11.4g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	468% 79.5g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	12% 15.4g	130g per day for Men 19-50 years
Sugars	95% 69g	14.4% 10.4g	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	33.7% 24.4g	7.5% 5.44g	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	% 26g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 16g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.17% 3.45g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Tomatoes	Recommended Dietary Allowance
Vitamin A	10% 91μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	60.4% 54.4mg	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	132% 20mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 482μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Tomatoes	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	16% 1.27mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	19.7% 0.45mg	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	14% 99mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	175% 2623mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.2% 156g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Commercial French Salad Dressing vs Tomatoes:

• Commercial French Salad Dressing has 3.3 times more Vitamin B2, more Vitamin B12, 9.3 times more Vitamin E and 15.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Vitamin A, 2.5 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Commercial French Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Commercial French Salad Dressing vs Tomatoes:

• Commercial French Salad Dressing has 2.7 times more Calcium and 132.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Copper, 1.6 times more Magnesium, 3 times more Manganese, 2.2 times more Potassium, 1.4 times more Zinc and 2.4 times more Water than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Raw Ripe Red Tomatoes have similar amounts of Iron and Phosphorus per 14 oz.
• Both Commercial French Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Commercial French Salad Dressing has 23.3 times more Energy, 195.4 times more Fat, 217.6 times more Saturated Fat, 960 times more Omega 3, 250.5 times more Omega 6, 4.8 times more Carbohydrate, 6.6 times more Sugars, 4.5 times more Fructose and 2 times more Fiber than Raw Ripe Red Tomatoes.
• Both Commercial French Salad Dressing and Raw Ripe Red Tomatoes have similar amounts of Protein per 14 oz.
• Both Commercial French Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.