Comparing Nutrients in 300 calories Spray-style Salad Dressing VS Tomatoes

Weight per 300 calories

• Spray-style Salad Dressing: 182g
• Tomatoes: 1667g

Spray-style Salad Dressing has 9.2 times more energy per 100g than Tomatoes. It has above 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 - Spray-style Salad Dressing or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Spray-style Salad Dressing	0%	59%	41%
Tomatoes	17%	9%	74%

Macro Nutrients

	Spray-style Salad Dressing	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	9.34% 3g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	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	23.2% 30g	50% 65g	130g per day for Men 19-50 years
Sugars	36% 26g	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	NA	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	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	1.44% 0.55g	52.6% 20g	38g per day for Men 19-50 years
Protein	0.52% 0.29g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Spray-style Salad Dressing	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.4% 1.27mg	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spray-style Salad Dressing	Tomatoes	Recommended Dietary Allowance
Calcium	1.1% 11mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	NA	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	4.1% 0.33mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	NA	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	57% 400mg	700mg per day for Men 19-50 years
Potassium	NA	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	134% 2004mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	NA	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.5% 129g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Spray-style Salad Dressing vs Tomatoes:

• Raw Ripe Red Tomatoes contain 179.4 times more Vitamin C than Assorted Flavors Spray-style Salad Dressing.

Comparing minerals per 300 calories for Spray-style Salad Dressing vs Tomatoes:

• Assorted Flavors Spray-style Salad Dressing have 24 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 15.3 times more Calcium, 13.8 times more Iron and 12.2 times more Water than Assorted Flavors Spray-style Salad Dressing.

Comparison of macro-nutrients per 300 calories:

• Assorted Flavors Spray-style Salad Dressing have 5.9 times more Fat and 6.4 times more Saturated Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Carbohydrate, 1.7 times more Sugars, 36.7 times more Fiber and 50.4 times more Protein than Assorted Flavors Spray-style Salad Dressing.
• Both Assorted Flavors Spray-style Salad Dressing and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Assorted Flavors Spray-style Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.