Comparing Nutrients in 1 kilogram Commercial French Salad Dressing VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Tomatoes	17%	9%	74%

Macro Nutrients

	Commercial French Salad Dressing	Tomatoes	Recommended Dietary Allowance
Energy	144% 4190kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	403% 391g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	190% 61g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	1800% 29g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1179% 200g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	30% 39g	130g per day for Men 19-50 years
Sugars	240% 174g	36.3% 26.3g	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	85% 61.5g	19% 13.7g	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	% 65.6g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 40g	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	31.6% 12g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Tomatoes	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	152% 137mg	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	333% 50mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1012% 1214μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Tomatoes	Recommended Dietary Allowance
Calcium	27% 270mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	40% 3.2mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	49.6% 1.14mg	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	35.7% 250mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	441% 6610mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	10.6% 393g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial French Salad Dressing vs Tomatoes:

• Commercial French Salad Dressing has 3.3 times more Vitamin B2, more Vitamin B12, 9.3 times more Vitamin E and 15.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Vitamin A, 2.5 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Commercial French Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Commercial French Salad Dressing vs Tomatoes:

• Commercial French Salad Dressing has 2.7 times more Calcium and 132.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Copper, 1.6 times more Magnesium, 3 times more Manganese, 2.2 times more Potassium, 1.4 times more Zinc and 2.4 times more Water than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Raw Ripe Red Tomatoes have similar amounts of Iron and Phosphorus per 1 kg.
• Both Commercial French Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Commercial French Salad Dressing has 23.3 times more Energy, 195.4 times more Fat, 217.6 times more Saturated Fat, 960 times more Omega 3, 250.5 times more Omega 6, 4.8 times more Carbohydrate, 6.6 times more Sugars, 4.5 times more Fructose and 2 times more Fiber than Raw Ripe Red Tomatoes.
• Both Commercial French Salad Dressing and Raw Ripe Red Tomatoes have similar amounts of Protein per 1 kg.
• Both Commercial French Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.