Comparing Nutrients in 1 pound Tomatoes VS Reduced Fat Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Tomatoes	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	12% 3.78g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	35% 45.3g	130g per day for Men 19-50 years
Sugars	16.5% 12g	57.3% 41.5g	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	8.57% 6.2g	31.6% 23g	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	% 5.67g	% 16g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.6g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	0% 0g	38g per day for Men 19-50 years
Protein	7.13% 4g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	21% 191μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	3.4% 13.6μg	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	69% 62mg	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	16.3% 2.45mg	129% 19.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	9.58% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	5.7% 0.13mg	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	15.6% 109mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	269% 4042mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.6% 429g	9.82% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Reduced Fat Commercial Italian Salad Dressing:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 6.3 times more Vitamin B3, more Vitamin B5, 1.5 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 7.9 times more Vitamin E and 1.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Reduced Fat Commercial Italian Salad Dressing:

• Raw Ripe Red Tomatoes have 3.1 times more Copper, 2.8 times more Magnesium, 3.9 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium and 2.8 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 1.5 times more Calcium, more Selenium and 178.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have more Fiber and 2.3 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 5.7 times more Energy, 33.4 times more Fat, 29.8 times more Saturated Fat, 152.7 times more Omega 3, 34.7 times more Omega 6, 2.6 times more Carbohydrate, 3.5 times more Sugars and 3.7 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.