Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Light Mayonnaise-type Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	6.57% 2.1g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	41.5% 7.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	18% 23.2g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	13% 9.45g	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	2.56% 1.86g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	0% 0g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	0.035% 0.006mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	0.98% 0.013mg	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	4.6% 18.4μg	2.13% 8.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.3mg	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	5.3% 0.79mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	23% 27.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	2.36% 0.021mg	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	12% 0.96mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	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	5.67% 39.7mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	78.7% 1181mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.73% 101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Light Mayonnaise-type Salad Dressing:

• Cooked Ripe Red Tomatoes have 12 times more Vitamin A, 3.6 times more Vitamin B1, 133 times more Vitamin B3, 8.8 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 1.4 times more Vitamin B2, more Vitamin B12, 1.3 times more Vitamin E and 7 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Light Mayonnaise-type Salad Dressing:

• Cooked Ripe Red Tomatoes have 2.2 times more Calcium, 5 times more Copper, 5.7 times more Iron, 4.5 times more Magnesium, 2.2 times more Phosphorus, 6.1 times more Potassium, 2 times more Zinc and 1.3 times more Water than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 75.7 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Ripe Red Tomatoes have more Fiber and 1.5 times more Protein than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 8.8 times more Energy, 90.9 times more Fat, 98.9 times more Saturated Fat, 329.5 times more Omega 3, 118.4 times more Omega 6, 4.1 times more Carbohydrate and 2.7 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.