Comparing Nutrients in 300 calories Tomato Powder VS Russian Salad Dressing

Weight per 300 calories

• Tomato Powder: 99g
• Russian Salad Dressing: 84.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Tomato Powder or Russian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Tomato Powder	Russian Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	20.7% 27g	130g per day for Men 19-50 years
Sugars	60% 43.6g	20.6% 15g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.4g	1.56% 0.59g	38g per day for Men 19-50 years
Protein	23% 13g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	95% 856μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	2.04% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.76mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	3.14% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.7% 3.74mg	6.76% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	6.3% 0.082mg	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	30% 119μg	1.06% 4.23μg	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	129% 116mg	5.63% 5.07mg	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	81% 12mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.4% 48.5μg	38% 45.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	16.5% 165mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	5.45% 0.049mg	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	56.6% 4.53mg	6.34% 0.51mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	2% 8.45mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	2.3% 0.053mg	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	42% 293mg	2.4% 17mg	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	2.46% 1.35μg	55μg per day for Men 19-50 years
Sodium	8.87% 133mg	64% 957mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.082% 3.04g	0.88% 32.6g	3700g per day for Men 19-50 years

Tomato Powder VS Russian Salad Dressing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Powder or Russian Salad Dressing?

Lets compare vitamin content per 300 calories of Tomato Powder vs Russian Salad Dressing:

• 300 calories of Tomato Powder have 34.9 times more Vitamin A, 37 times more Vitamin B1, 19.4 times more Vitamin B2, 18.1 times more Vitamin B3, 11 times more Vitamin B5, 5.5 times more Vitamin B6, 28.2 times more Vitamin B9, 22.9 times more Vitamin C and 4.3 times more Vitamin E than Russian Salad Dressing.
• Both Tomato Powder and Russian Salad Dressing provide similar amounts of Vitamin K per 300 calories.
• 300 calories of Russian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Tomato Powder as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Powder vs Russian Salad Dressing:

• 300 calories of Tomato Powder have 15 times more Calcium, 25.2 times more Copper, 8.9 times more Iron, 20.9 times more Magnesium, 36.4 times more Manganese, 17.3 times more Phosphorus, 13.1 times more Potassium, 3.9 times more Selenium and 9.1 times more Zinc than Russian Salad Dressing.
• While 300 kcal of Russian Salad Dressing contain 7.2 times more Sodium than Tomato Powder.
• 300 calories of Russian Salad Dressing lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Powder have 2.8 times more Carbohydrate, 2.9 times more Sugars, 27.7 times more Fiber and 22 times more Protein than Russian Salad Dressing.
• While 300 kcal of Russian Salad Dressing contain 50.6 times more Fat, 32.8 times more Saturated Fat, 211.6 times more Omega 3 and 65.1 times more Omega 6 than Tomato Powder.
• Both Tomato Powder and Russian Salad Dressing offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Russian Salad Dressing provide inadequate amounts of Fiber and Protein