Comparing Nutrients in 7 ounces Tomatoes VS 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	1.23% 35.7kcal	28.7% 831kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	80% 77.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	37.8% 12g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	357% 5.7g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	234% 39.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	47.7% 34.6g	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	3.75% 2.7g	17% 12.2g	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	% 2.5g	% 13g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.94g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Raw Ripe Red Tomatoes have 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.
• While Commercial French Salad Dressing contains 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.
• Both Raw Ripe Red Tomatoes and Commercial French Salad Dressing have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Commercial French Salad Dressing have insufficient amounts of Vitamin D in 7 oz.

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

• Raw Ripe Red Tomatoes have 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.
• While Commercial French Salad Dressing contains 2.7 times more Calcium and 132.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Commercial French Salad Dressing have similar amounts of Iron and Phosphorus per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Commercial French Salad Dressing have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Commercial French Salad Dressing contains 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 Raw Ripe Red Tomatoes and Commercial French Salad Dressing have similar amounts of Protein per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Commercial French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.