Comparing Nutrients in 14 ounces Oranges VS Light Mayonnaise-type Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Oranges	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	6.43% 187kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	50% 65g	130g per day for Men 19-50 years
Sugars	51% 37g	36.5% 26.5g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	0% 0g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Oranges	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	0.099% 0.016mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	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	4.76% 0.71mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	64.5% 77.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	16% 159mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.96% 0.4mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	NA	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	7.94% 55.6mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	220% 3306mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.64% 283g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Light Mayonnaise-type Salad Dressing:

• Raw Oranges have 5.5 times more Vitamin A, 8.7 times more Vitamin B1, 1.3 times more Vitamin B2, 70.5 times more Vitamin B3, 6.7 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains more Vitamin B12, 4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Light Mayonnaise-type Salad Dressing:

• Raw Oranges have 8 times more Calcium, 3 times more Copper, 5 times more Magnesium, 5 times more Potassium and 1.2 times more Water than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains more Sodium than Raw Oranges.
• Both Raw Oranges and Light Mayonnaise-type Salad Dressing have similar amounts of Iron and Phosphorus per 14 oz.
• Both Raw Oranges as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.4 times more Sugars, more Fiber and 1.4 times more Protein than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 3.4 times more Energy, 83.3 times more Fat, 98.9 times more Saturated Fat, 94.1 times more Omega 3, 276.2 times more Omega 6 and 1.4 times more Carbohydrate than Raw Oranges.
• Both Raw Oranges as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.