Comparing Nutrients in 14 ounces Valencia Oranges VS No Cholesterol Mayonnaise Dressing

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
No Cholesterol Mayonnaise Dressing	0%	100%	0%

Macro Nutrients

	Valencia Oranges	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Energy	6.7% 194kcal	94% 2731kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	318% 309g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	134% 43g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1233% 19.7g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	947% 161g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	0.92% 1.2g	130g per day for Men 19-50 years
Sugars	NA	1.64% 1.2g	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	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	26% 9.92g	0% 0g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	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	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	0.25% 0.04mg	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	19.2% 0.25mg	3.05% 0.04mg	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	38.7% 155μg	0% 0μg	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	214% 192mg	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	NA	312% 46.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	16% 159mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	0% 0mg	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	4.47% 0.36mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	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	9.64% 67.5mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.26% 343g	2.33% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs No Cholesterol Mayonnaise Dressing:

• Raw Valencia Oranges have more Vitamin A, 8.7 times more Vitamin B1, 27.4 times more Vitamin B3, 6.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 1.5 times more Vitamin B2 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs No Cholesterol Mayonnaise Dressing:

• Raw Valencia Oranges have 5.7 times more Calcium, more Copper, 10 times more Magnesium, 12.8 times more Potassium and 4 times more Water than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 2.6 times more Iron, 1.5 times more Phosphorus, more Sodium and 2.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 39.6 times more Carbohydrate, more Fiber and more Protein than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 14 times more Energy, 259.3 times more Fat, 308.1 times more Saturated Fat, 310.6 times more Omega 3 and 922 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.