Comparing Nutrients in 5 ounces Tomatoes VS Reduced Fat Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Tomatoes	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	9.76% 9.47g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	23% 3.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	11% 14g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	18% 13g	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	2.68% 1.94g	9.87% 7.16g	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	% 1.77g	% 5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.81g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	0% 0g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	0.87% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	0.83% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	1.06% 4.25μg	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	21.6% 19.4mg	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	5.1% 0.77mg	40.4% 6.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	3% 0.027mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	1.8% 0.041mg	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	4.86% 34mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	3.75% 128mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	84% 1263mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.07% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Reduced Fat Commercial Italian Salad Dressing:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 6.3 times more Vitamin B3, more Vitamin B5, 1.5 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 7.9 times more Vitamin E and 1.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Reduced Fat Commercial Italian Salad Dressing:

• Raw Ripe Red Tomatoes have 3.1 times more Copper, 2.8 times more Magnesium, 3.9 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium and 2.8 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 1.5 times more Calcium, more Selenium and 178.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have more Fiber and 2.3 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 5.7 times more Energy, 33.4 times more Fat, 29.8 times more Saturated Fat, 152.7 times more Omega 3, 34.7 times more Omega 6, 2.6 times more Carbohydrate, 3.5 times more Sugars and 3.7 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.