Comparing Nutrients in 14 ounces Reduced Fat Commercial Italian Salad Dressing VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Oranges	7%	2%	91%

Macro Nutrients

	Reduced Fat Commercial Italian Salad Dressing	Oranges	Recommended Dietary Allowance
Energy	14% 405kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	114% 1.8g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	64.8% 11g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.6g	36% 46.6g	130g per day for Men 19-50 years
Sugars	50% 36.4g	51% 37g	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	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	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 2.26g	NA	g per day for Men 19-50 years
Fiber	0% 0g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	18.3% 0.24mg	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	2.98% 12μg	29.8% 119μg	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	235% 211mg	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	113% 17mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Oranges	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	20% 0.18mg	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	12.4% 0.99mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	4.3% 0.099mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	236% 3536mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Reduced Fat Commercial Italian Salad Dressing vs Oranges:

• Reduced Fat Commercial Italian Salad Dressing has 23.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 7.3 times more Vitamin B1, 5 times more Vitamin B2, 3 times more Vitamin B3, more Vitamin B5, 10 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Raw Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Reduced Fat Commercial Italian Salad Dressing vs Oranges:

• Reduced Fat Commercial Italian Salad Dressing has 2.5 times more Iron, 3.2 times more Selenium and more Sodium than Raw Oranges.
• While Raw Oranges contain 2.7 times more Calcium, 2.4 times more Copper, 2.5 times more Magnesium and 2 times more Potassium than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Raw Oranges have similar amounts of Manganese, Phosphorus and Water per 14 oz.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Raw Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Reduced Fat Commercial Italian Salad Dressing has 2.2 times more Energy, 55.7 times more Fat, 55.5 times more Saturated Fat, 65.4 times more Omega 3 and 154.2 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain more Fiber and 2.4 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Raw Oranges have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.