Comparing Nutrients in 300 calories Fat-free French Salad Dressing VS Tomatoes

Weight per 300 calories

• Fat-free French Salad Dressing: 227g
• Tomatoes: 1667g

Fat-free French Salad Dressing has 7.3 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Fat-free French Salad Dressing or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Tomatoes	17%	9%	74%

Macro Nutrients

	Fat-free French Salad Dressing	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	50% 65g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	60.5% 44g	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	16% 11.5g	31.5% 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	% 10.6g	% 21g	g per day for Men 19-50 years
Sucrose	% 12.5g	% 0g	g per day for Men 19-50 years
Fiber	13% 5g	52.6% 20g	38g per day for Men 19-50 years
Protein	0.81% 0.45g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.1μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.55% 0.059mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.25mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.091% 0.005mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.95% 32μg	62.5% 250μg	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	0% 0mg	254% 228mg	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	0.3% 0.045mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.23μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Tomatoes	Recommended Dietary Allowance
Calcium	1.14% 11.4mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	16.5% 1.3mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	1.62% 6.8mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	2.37% 0.055mg	82.6% 1.9mg	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	0% 0mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	129% 1939mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	2.07% 0.23mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	4% 148g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fat-free French Salad Dressing vs Tomatoes:

• Raw Ripe Red Tomatoes contain 77 times more Vitamin A, 24.7 times more Vitamin B1, 5.4 times more Vitamin B2, 38.9 times more Vitamin B3, 326.3 times more Vitamin B5, more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C, 198 times more Vitamin E and 579.3 times more Vitamin K than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fat-free French Salad Dressing vs Tomatoes:

• Fat-free French Salad Dressing has more Selenium and 23.3 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 14.7 times more Calcium, 3.6 times more Copper, 3.4 times more Iron, 26.9 times more Magnesium, 34.8 times more Manganese, more Phosphorus, 20.7 times more Potassium, 12.5 times more Zinc and 10.7 times more Water than Fat-free French Salad Dressing.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes contain 5.4 times more Fat, 14 times more Omega 6, 2 times more Fructose, 4 times more Fiber and 32.3 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 300 kcal.
• Both Fat-free French Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.