Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Reduced Fat Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	114% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	64.8% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	50% 36.4g	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	7.17% 5.2g	27.6% 20g	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	% 4.7g	% 14g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.26g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	0% 0g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	13% 51.6μg	2.98% 12μg	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	101% 90mg	0% 0mg	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	15% 2.22mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	8.38% 0.075mg	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	33.7% 2.7mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	5% 0.12mg	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	16% 111mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	236% 3536mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 374g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Reduced Fat Commercial Italian Salad Dressing:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 3 times more Vitamin B1, 2.8 times more Vitamin B2, 5.7 times more Vitamin B3, more Vitamin B5, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 7.6 times more Vitamin E and 4.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Reduced Fat Commercial Italian Salad Dressing:

• Cooked Ripe Red Tomatoes have 3.9 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 2.3 times more Phosphorus, 2.4 times more Potassium and 2.3 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 1.4 times more Calcium, 3.2 times more Selenium and 81 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have more Fiber and 2.4 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 5.7 times more Energy, 60.7 times more Fat, 55.5 times more Saturated Fat, 229 times more Omega 3, 66.1 times more Omega 6, 2.5 times more Carbohydrate, 3.7 times more Sugars and 3.9 times more Fructose than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.