Comparing Nutrients in 500 calories Tomatoes VS Commercial French Salad Dressing

Weight per 500 calories

• Tomatoes: 2778g
• Commercial French Salad Dressing: 119g

Commercial French Salad Dressing has 23.3 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Commercial French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Commercial French Salad Dressing	1%	82%	17%

Macro Nutrients

	Tomatoes	Commercial French Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	215% 3.44g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	101% 73g	28.7% 20.8g	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	52.5% 38g	10% 7.34g	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	% 34.7g	% 7.83g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.77g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	7.54% 2.86g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	1.85% 1.04g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Commercial French Salad Dressing	Recommended Dietary Allowance
Vitamin A	130% 1167μg	3.05% 27.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	3.95% 0.051mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.96% 0.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	423% 381mg	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	100% 15mg	39.8% 5.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	121% 145μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.22% 32.2mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	2.65% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	4.77% 0.38mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	2% 8.35mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	1.97% 0.045mg	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	95% 667mg	4.26% 30mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	52.6% 789mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	71% 2626g	1.27% 47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Commercial French Salad Dressing:

• Raw Ripe Red Tomatoes have 42.5 times more Vitamin A, 22.7 times more Vitamin B1, 7 times more Vitamin B2, 59.1 times more Vitamin B3, 43.3 times more Vitamin B6, more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and 1.5 times more Vitamin K than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Commercial French Salad Dressing have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Commercial French Salad Dressing:

• Raw Ripe Red Tomatoes have 8.6 times more Calcium, 68.7 times more Copper, 19.6 times more Iron, 36.6 times more Magnesium, 69.8 times more Manganese, 22.3 times more Phosphorus, 51.1 times more Potassium, 33 times more Zinc and 55.9 times more Water than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 5.7 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Commercial French Salad Dressing have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 4.8 times more Carbohydrate, 3.5 times more Sugars, 5.2 times more Fructose, 11.6 times more Fiber and 23.5 times more Protein than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 8.4 times more Fat, 9.3 times more Saturated Fat, 41.2 times more Omega 3 and 10.8 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Commercial French Salad Dressing have similar amounts of Energy per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Commercial French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.