Comparing Nutrients in 14 ounces Fat-free French Salad Dressing VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Fat-free French Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Energy	18% 524kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	90% 65.3g	46.5% 33.7g	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	27.6% 20g	12.3% 8.93g	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	% 18.6g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 22g	% 17g	g per day for Men 19-50 years
Fiber	23% 8.73g	23% 8.73g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.16% 0.008mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	24% 0.31mg	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	14% 55.6μg	33.7% 135μg	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	0% 0mg	261% 235mg	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	0.53% 0.079mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	17% 0.15mg	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	28.8% 2.3mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	5% 0.12mg	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	0% 0mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	226% 3385mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	6.98% 258g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fat-free French Salad Dressing vs Navel Oranges:

• Raw Navel Oranges contain 3 times more Vitamin A, 6.2 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 130.5 times more Vitamin B5, more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 7.5 times more Vitamin E than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Fat-free French Salad Dressing vs Navel Oranges:

• Fat-free French Salad Dressing has 3.1 times more Copper, 4.5 times more Iron, more Selenium and 853 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 8.6 times more Calcium, 3.7 times more Magnesium, more Phosphorus, 2 times more Potassium and 1.3 times more Water than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Raw Navel Oranges have similar amounts of Manganese per 14 oz.
• Both Fat-free French Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fat-free French Salad Dressing has 2.7 times more Energy, 2 times more Omega 3, 2.6 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.6 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Raw Navel Oranges have similar amounts of Fiber per 14 oz.
• Both Fat-free French Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.