Comparing Nutrients in 14 ounces Commercial Italian Salad Dressing VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Tomatoes	17%	9%	74%

Macro Nutrients

	Commercial Italian Salad Dressing	Tomatoes	Recommended Dietary Allowance
Energy	33% 953kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	86.4% 84g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	36.6% 11.7g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	369% 5.9g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	216% 36.7g	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	37% 48g	12% 15.4g	130g per day for Men 19-50 years
Sugars	59% 42.7g	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	32% 23g	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	% 17.6g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	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	58% 8.7mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	185% 222μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Tomatoes	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	13% 1.03mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	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	8.5% 59.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	263% 3941mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	6.8% 252g	10% 375g	3700g per day for Men 19-50 years

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

• Commercial Italian Salad Dressing has 4.1 times more Vitamin E and 7.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A, 1.9 times more Vitamin B1, more Vitamin B2, 4.5 times more Vitamin B3, more Vitamin B5, more Vitamin B9 and 34.3 times more Vitamin C than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Commercial Italian Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Commercial Italian Salad Dressing has 1.3 times more Calcium, more Selenium and 198.6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.1 times more Copper, 2.2 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 2.8 times more Potassium, 2.4 times more Zinc and 1.5 times more Water than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Raw Ripe Red Tomatoes have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Commercial Italian Salad Dressing has 13.3 times more Energy, 105.6 times more Fat, 105.3 times more Saturated Fat, 496.3 times more Omega 3, 115.5 times more Omega 6, 3.1 times more Carbohydrate, 4.1 times more Sugars and 4.2 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fiber and 2.1 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.