Comparing Nutrients in 100 grams Tomatoes VS Fat-free French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Tomatoes	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	0.62% 18kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	24.7% 32g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	22.7% 16.5g	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	1.9% 1.37g	6.97% 5.05g	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	% 1.25g	% 4.68g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.5g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	0.36% 0.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	0.7% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	0.04% 0.002mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	3.5% 14μg	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	15.2% 13.7mg	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	3.6% 0.54mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	1% 10mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	13.4% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	1.04% 0.024mg	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	3.43% 24mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	57% 853mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.55% 95g	1.76% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Fat-free French Salad Dressing:

• Raw Ripe Red Tomatoes have 10.5 times more Vitamin A, 3.4 times more Vitamin B1, 5.3 times more Vitamin B3, 44.5 times more Vitamin B5, more Vitamin B6, more Vitamin C, 27 times more Vitamin E and 79 times more Vitamin K than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 1.4 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Fat-free French Salad Dressing have similar amounts of Vitamin B9 per 100 g.
• Both Raw Ripe Red Tomatoes as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Fat-free French Salad Dressing:

• Raw Ripe Red Tomatoes have 2 times more Calcium, 3.7 times more Magnesium, 4.8 times more Manganese, more Phosphorus, 2.8 times more Potassium, 1.7 times more Zinc and 1.5 times more Water than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 2.1 times more Copper, 2.1 times more Iron, more Selenium and 170.6 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 4.4 times more Protein than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 7.3 times more Energy, 6 times more Omega 3, 8.3 times more Carbohydrate, 6.3 times more Sugars, 3.7 times more Fructose and 1.8 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Fat-free French Salad Dressing have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.