Comparing Nutrients in 1 kilogram 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	6.2% 180kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	69% 66.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	26% 8.33g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	286% 4.6g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	77% 100g	130g per day for Men 19-50 years
Sugars	34.3% 25g	126% 92g	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	18% 13g	69.7% 50.5g	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	% 12g	% 35.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.7g	g per day for Men 19-50 years
Fiber	18.4% 7g	0% 0g	38g per day for Men 19-50 years
Protein	17% 9.5g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	42.3% 0.55mg	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	32.5% 130μg	7.5% 30μg	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	253% 228mg	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	37.3% 5.6mg	285% 42.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	104% 125μg	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	11% 110mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	21% 0.19mg	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	85% 6.8mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	12.6% 0.29mg	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	40% 280mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	594% 8910mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25.5% 943g	21.7% 801g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Reduced Fat Commercial Italian Salad Dressing per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Reduced Fat Commercial Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Reduced Fat Commercial Italian Salad Dressing:

• 1 kilogram of Cooked Ripe Red Tomatoes has 24 times more Vitamin A, 3 times more Vitamin B1, 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 1 kg of 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.
• 1 kilogram of Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Reduced Fat Commercial Italian Salad Dressing:

• 1 kilogram of Cooked Ripe Red Tomatoes has 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 and 2.4 times more Potassium than Reduced Fat Commercial Italian Salad Dressing.
• While 1 kg of Reduced Fat Commercial Italian Salad Dressing contains 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 contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium
• 1 kilogram of Reduced Fat Commercial Italian Salad Dressing lack sufficient amounts of Magnesium, Manganese and Phosphorus
• Both Cooked Ripe Red Tomatoes as well as Reduced Fat Commercial Italian Salad Dressing lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of 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.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Cooked Ripe Red Tomatoes as well as Reduced Fat Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein in one kilogram.