Comparing Nutrients in 7 ounces Commercial French Salad Dressing VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Commercial French Salad Dressing	Tomatoes	Recommended Dietary Allowance
Energy	28.7% 831kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	80% 77.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	37.8% 12g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	357% 5.7g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	234% 39.8g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	47.7% 34.6g	7.2% 5.2g	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	17% 12.2g	3.75% 2.7g	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	% 13g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 7.94g	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.1% 1.73g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Tomatoes	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	30.2% 27mg	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	66% 9.92mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	201% 241μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Tomatoes	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	7.94% 0.64mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	9.84% 0.23mg	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	7.1% 49.6mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	87.4% 1312mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	2.1% 78g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Commercial French Salad Dressing vs Tomatoes:

• Commercial French Salad Dressing has 3.3 times more Vitamin B2, more Vitamin B12, 9.3 times more Vitamin E and 15.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Vitamin A, 2.5 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 7 oz.
• Both Commercial French Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Commercial French Salad Dressing vs Tomatoes:

• Commercial French Salad Dressing has 2.7 times more Calcium and 132.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Copper, 1.6 times more Magnesium, 3 times more Manganese, 2.2 times more Potassium, 1.4 times more Zinc and 2.4 times more Water than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Raw Ripe Red Tomatoes have similar amounts of Iron and Phosphorus per 7 oz.
• Both Commercial French Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Commercial French Salad Dressing has 23.3 times more Energy, 195.4 times more Fat, 217.6 times more Saturated Fat, 960 times more Omega 3, 250.5 times more Omega 6, 4.8 times more Carbohydrate, 6.6 times more Sugars, 4.5 times more Fructose and 2 times more Fiber than Raw Ripe Red Tomatoes.
• Both Commercial French Salad Dressing and Raw Ripe Red Tomatoes have similar amounts of Protein per 7 oz.
• Both Commercial French Salad Dressing as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.