Comparing Nutrients in 7 ounces Tomatoes VS Reduced Fat French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Reduced Fat French Salad Dressing no Salt	1%	50%	49%

Macro Nutrients

	Tomatoes	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	6.8% 2.2g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	145% 2.32g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	45% 7.66g	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	44.7% 58g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	78% 56.5g	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	34.2% 25g	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	% 31g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	1.03% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.4% 0.11mg	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	0.99% 3.97μg	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	30.2% 27mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	35.3% 0.32mg	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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	9.5% 0.22mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Reduced Fat French Salad Dressing no Salt:

• Raw Ripe Red Tomatoes have 1.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 1.5 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 2.7 times more Vitamin B2 and 5.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Reduced Fat French Salad Dressing no Salt:

• Raw Ripe Red Tomatoes have 1.4 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Water than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 2.7 times more Copper, 3.2 times more Iron, more Selenium and 6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Reduced Fat French Salad Dressing Without Salt have similar amounts of Calcium, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.5 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 12.9 times more Energy, 67.3 times more Fat, 39.3 times more Saturated Fat, 390 times more Omega 3, 48.2 times more Omega 6, 7.5 times more Carbohydrate, 10.8 times more Sugars and 9.1 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Reduced Fat French Salad Dressing Without Salt have similar amounts of Fiber per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.