Comparing Nutrients in 14 ounces Tomatoes VS Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	1%	0%	99%

Macro Nutrients

	Tomatoes	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	37.2% 27g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	0.61% 0.008mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	3.97% 16μg	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	60.4% 54.4mg	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	14.3% 2.14mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	NA	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	13.6% 95mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	198% 2977mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	10% 375g	8.77% 325g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes vs Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing:

• 14 ounces of Tomatoes have 21 times more Vitamin A, 4.6 times more Vitamin B1, 59.4 times more Vitamin B3, 40 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• While 14 oz of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contain 4.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• 14 ounces of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes vs Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing:

• 14 ounces of Tomatoes have 3.1 times more Copper, 2.7 times more Iron, 5.5 times more Magnesium and 4.7 times more Potassium than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• While 14 oz of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contain more Selenium and 150 times more Sodium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Tomatoes lack sufficient amounts of Selenium
• 14 ounces of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing lack sufficient amounts of Iron, Magnesium and Potassium
• Both Raw Ripe Red Tomatoes as well as Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing lack sufficient amounts of Calcium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contain 3.6 times more Energy, 4.1 times more Carbohydrate, 2.6 times more Sugars and 1.7 times more Fiber than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Energy
• Both Raw Ripe Red Tomatoes as well as Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.