Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Chilled Orange Juice	Russian Salad Dressing	Recommended Dietary Allowance
Energy	17% 490kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	270% 262g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	74.7% 24g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1088% 17.4g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	770% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	245% 319g	130g per day for Men 19-50 years
Sugars	115% 83g	244% 177g	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	30.8% 22.3g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	18.4% 7g	38g per day for Men 19-50 years
Protein	12% 6.8g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	74.6% 0.97mg	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	47.5% 190μg	12.5% 50μg	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	373% 336mg	66.7% 60mg	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	13.3% 2mg	221% 33.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	448% 537μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	11% 110mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	64.4% 0.58mg	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	16.3% 1.3mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	27.4% 0.63mg	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	24.3% 170mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	52.4% 1780mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	755% 11330mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	23.6% 872g	10.4% 385g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Russian Salad Dressing per 1 kg

Compare the macro and micronutrient content in 1 kg of Chilled Orange Juice versus 1 kg of Russian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chilled Orange Juice vs Russian Salad Dressing:

• 1 kilogram of Chilled Orange Juice has 1.6 times more Vitamin B1, 3.8 times more Vitamin B9 and 5.6 times more Vitamin C than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 14.5 times more Vitamin A, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, 16.6 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Russian Salad Dressing provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Russian Salad Dressing have insufficient amounts of Vitamin B9
• Both Chilled Orange Juice from Concentrate as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chilled Orange Juice vs Russian Salad Dressing:

• 1 kilogram of Chilled Orange Juice has 2.3 times more Water than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 1.4 times more Copper, 4.6 times more Iron, 2.7 times more Manganese, 16 times more Selenium, 566.5 times more Sodium and 3.1 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Russian Salad Dressing contain similar levels of Magnesium, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Chilled Orange Juice from Concentrate as well as Russian Salad Dressing lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Russian Salad Dressing contains 7.2 times more Energy, 218.2 times more Fat, 170.7 times more Saturated Fat, 248.7 times more Omega 3, 569.1 times more Omega 6, 2.8 times more Carbohydrate and 2.1 times more Sugars than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Chilled Orange Juice from Concentrate as well as Russian Salad Dressing provide inadequate amounts of Fiber and Protein in one kilogram.