Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Stewed Canned Tomatoes	Russian Salad Dressing	Recommended Dietary Allowance
Energy	3.56% 103kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	432% 6.9g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	306% 52g	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	97% 127g	130g per day for Men 19-50 years
Sugars	19.3% 14g	97% 70g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	29.6% 0.38mg	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	4.96% 20μg	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	26.5% 24mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	13.5% 135mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	25.6% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	11% 0.25mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	20% 687mg	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	300% 4497mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.8% 363g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Russian Salad Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Russian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Russian Salad Dressing:

• 14 ounces of Stewed Canned Tomatoes have 1.6 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.3 times more Vitamin C than Russian Salad Dressing.
• While 14 oz of Russian Salad Dressing contain 3.2 times more Vitamin A, 1.3 times more Vitamin B2, 3.5 times more Vitamin B5, 5.7 times more Vitamin B6, 4 times more Vitamin E and 22.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B6
• Both Stewed Canned Ripe Red Tomatoes as well as Russian Salad Dressing have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Russian Salad Dressing:

• 14 ounces of Stewed Canned Tomatoes have 2.6 times more Calcium, 1.9 times more Copper, 2.2 times more Iron and 2.4 times more Water than Russian Salad Dressing.
• While 14 oz of Russian Salad Dressing contain 2.7 times more Selenium, 5.1 times more Sodium and 1.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Russian Salad Dressing contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 14 ounces of Russian Salad Dressing lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 1.4 times more Fiber than Russian Salad Dressing.
• While 14 oz of Russian Salad Dressing contain 13.7 times more Energy, 137.8 times more Fat, 91.9 times more Saturated Fat, 580.3 times more Omega 3, 176.9 times more Omega 6, 5.2 times more Carbohydrate and 5 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6
• 14 ounces of Russian Salad Dressing provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Russian Salad Dressing provide inadequate amounts of Protein in 14 ounces.