Comparing Nutrients in 14 ounces Russian Salad Dressing VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Russian Salad Dressing	1%	64%	35%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Russian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Energy	48.6% 1409kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	432% 6.9g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	306% 52g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	36.3% 47g	130g per day for Men 19-50 years
Sugars	97% 70g	NA	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	7.3% 2.78g	26% 9.92g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Russian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	19.2% 0.25mg	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	4.96% 20μg	38.7% 155μg	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	26.5% 24mg	214% 192mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	16.3% 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	29.8% 2.4mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	3.97% 0.091mg	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	11.3% 79.4mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	300% 4497mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.13% 153g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Russian Salad Dressing vs Valencia Oranges:

• Russian Salad Dressing has 2.4 times more Vitamin A, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin B1, 7.8 times more Vitamin B9 and 8.1 times more Vitamin C than Russian Salad Dressing.
• Both Russian Salad Dressing and Raw Valencia Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Russian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Russian Salad Dressing vs Valencia Oranges:

• Russian Salad Dressing has 1.6 times more Copper, 6.7 times more Iron, 2.7 times more Manganese, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Calcium and 2.2 times more Water than Russian Salad Dressing.
• Both Russian Salad Dressing and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Russian Salad Dressing has 7.2 times more Energy, 87.3 times more Fat, 68.3 times more Saturated Fat, 108.8 times more Omega 3, 297.5 times more Omega 6 and 2.7 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Fiber and 1.5 times more Protein than Russian Salad Dressing.
• Both Russian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.