Comparing Nutrients in 300 calories Commercial French Salad Dressing VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Commercial French Salad Dressing: 71.6g
• Cooked Ripe Red Tomatoes: 1667g

Commercial French Salad Dressing has 23.3 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Commercial French Salad Dressing or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Commercial French Salad Dressing	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.36g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	84.4% 14.3g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.5g	51.4% 67g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	57.2% 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	6.07% 4.4g	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 2.86g	% 0g	g per day for Men 19-50 years
Fiber	4.52% 1.7g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.83% 16.5μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.47% 0.045mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.37% 0.031mg	101% 1.3mg	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	0% 0μg	54% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.18% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	422% 380mg	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	24% 3.58mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.4% 87μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.93% 19.3mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	1.6% 0.014mg	139% 1.25mg	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	2.86% 0.23mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.027mg	76% 1.75mg	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	2.56% 18mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	2.27% 77.3mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	31.6% 473mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	0.78% 0.086mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.76% 28g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Commercial French Salad Dressing vs Cooked Ripe Red Tomatoes:

• Commercial French Salad Dressing has more Vitamin B12 and 1.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24.3 times more Vitamin A, 22.1 times more Vitamin B1, 8.1 times more Vitamin B2, 52.9 times more Vitamin B3, 42.8 times more Vitamin B6, more Vitamin B9, more Vitamin C and 2.6 times more Vitamin E than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Commercial French Salad Dressing vs Cooked Ripe Red Tomatoes:

• Commercial French Salad Dressing has 2.6 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 9.5 times more Calcium, 87.3 times more Copper, 49.5 times more Iron, 29.9 times more Magnesium, 64.3 times more Manganese, 26.1 times more Phosphorus, 47 times more Potassium, more Selenium, 27.2 times more Zinc and 55.8 times more Water than Commercial French Salad Dressing.

Comparison of macro-nutrients per 300 calories:

• Commercial French Salad Dressing has 15.3 times more Fat, 17.5 times more Saturated Fat, 61.9 times more Omega 3 and 20.5 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5 times more Carbohydrate, 3.3 times more Sugars, 5 times more Fructose, 6.8 times more Fiber and 25.4 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Commercial French Salad Dressing as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.