Comparing Nutrients in 500 calories Tomatoes VS Light Mayonnaise-type Salad Dressing

Weight per 500 calories

• Tomatoes: 2778g
• Light Mayonnaise-type Salad Dressing: 317g

Light Mayonnaise-type Salad Dressing has 8.8 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is above average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Light Mayonnaise-type Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Tomatoes	Light Mayonnaise-type 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	32.6% 31.6g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	130% 2.1g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	93% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	40% 52g	130g per day for Men 19-50 years
Sugars	101% 73g	29% 21g	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	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	0% 0g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	3.67% 2.06g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Vitamin A	130% 1167μg	0.7% 6.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	2.64% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	0.079% 0.013mg	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	2.2% 0.028mg	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	4.75% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.27% 0.13μg	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	15% 2.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	27.8% 278mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	5.27% 0.047mg	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	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	1.5% 6.33mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	NA	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	5.88% 41mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	3.35% 114mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.3% 1.27μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	176% 2636mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	71% 2626g	6.1% 225g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Light Mayonnaise-type Salad Dressing:

• Raw Ripe Red Tomatoes have 184.3 times more Vitamin A, 32.5 times more Vitamin B1, 5.6 times more Vitamin B2, 1303.5 times more Vitamin B3, 78 times more Vitamin B6, 21.9 times more Vitamin B9, more Vitamin C, 6.6 times more Vitamin E and 3.6 times more Vitamin K than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Light Mayonnaise-type Salad Dressing:

• Raw Ripe Red Tomatoes have 17.6 times more Calcium, 34.5 times more Copper, 19.8 times more Iron, 48.3 times more Magnesium, 16.2 times more Phosphorus, 57.8 times more Potassium, 21.3 times more Zinc and 11.7 times more Water than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 19 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 2.1 times more Carbohydrate, 3.5 times more Sugars, more Fiber and 11.9 times more Protein than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 5.7 times more Fat, 6 times more Saturated Fat, 25 times more Omega 3 and 7.1 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Light Mayonnaise-type Salad Dressing have similar amounts of Energy per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.