Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Reduced Fat French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Reduced Fat French Salad Dressing	1%	45%	54%

Macro Nutrients

	Stewed Canned Tomatoes	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Energy	3.56% 103kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	47% 45.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	10.4% 3.34g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	222% 3.56g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	95% 124g	130g per day for Men 19-50 years
Sugars	19.3% 14g	92% 67g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	2% 7.94μg	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	35% 31.4mg	21% 19mg	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	22% 3.3mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	59% 70.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Calcium	13.5% 135mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	70.6% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 72μg	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	66% 5.28mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	19% 0.44mg	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	11.3% 79.4mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	222% 3326mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.8% 363g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Reduced Fat French Salad Dressing:

• Stewed Canned Ripe Red Tomatoes have 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, more Vitamin B5, 2.5 times more Vitamin B9 and 1.6 times more Vitamin C than Reduced Fat French Salad Dressing.
• While Reduced Fat French Salad Dressing contains 3 times more Vitamin A, 1.5 times more Vitamin B2, 3.2 times more Vitamin B6 and 7.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Reduced Fat French Salad Dressing have similar amounts of Vitamin E per 14 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Reduced Fat French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Reduced Fat French Salad Dressing:

• Stewed Canned Ripe Red Tomatoes have 3.1 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium and 1.7 times more Water than Reduced Fat French Salad Dressing.
• While Reduced Fat French Salad Dressing contains 1.4 times more Copper, 1.9 times more Manganese, 2.7 times more Selenium and 3.8 times more Sodium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Reduced Fat French Salad Dressing have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Stewed Canned Ripe Red Tomatoes have 1.6 times more Protein than Reduced Fat French Salad Dressing.
• While Reduced Fat French Salad Dressing contains 8.5 times more Energy, 60.6 times more Fat, 32.4 times more Saturated Fat, 298.7 times more Omega 3, 39.9 times more Omega 6, 5 times more Carbohydrate, 4.8 times more Sugars and 1.5 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Reduced Fat French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.