Comparing Nutrients in 1 kilogram Oranges VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Oranges	Russian Salad Dressing	Recommended Dietary Allowance
Energy	16.2% 470kcal	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	0.47% 0.15g	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	1.06% 0.18g	770% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	245% 319g	130g per day for Men 19-50 years
Sugars	129% 94g	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	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	63% 24g	18.4% 7g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	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

	Oranges	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	40% 400mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	12.5% 1mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	20% 140mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	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	23.4% 868g	10.4% 385g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Russian Salad Dressing:

• Raw Oranges have 3 times more Vitamin B1, 6 times more Vitamin B9 and 8.9 times more Vitamin C than Russian Salad Dressing.
• While Russian Salad Dressing contains 2.6 times more Vitamin A, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 18.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Russian Salad Dressing have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Oranges as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Russian Salad Dressing:

• Raw Oranges have 3.1 times more Calcium and 2.3 times more Water than Russian Salad Dressing.
• While Russian Salad Dressing contains 1.3 times more Copper, 6 times more Iron, 2.5 times more Manganese, 1.4 times more Phosphorus, 3.2 times more Selenium, more Sodium and 3.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Russian Salad Dressing have similar amounts of Magnesium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 3.4 times more Fiber and 1.4 times more Protein than Russian Salad Dressing.
• While Russian Salad Dressing contains 7.6 times more Energy, 218.2 times more Fat, 159.3 times more Saturated Fat, 248.7 times more Omega 3, 727.2 times more Omega 6, 2.7 times more Carbohydrate and 1.9 times more Sugars than Raw Oranges.
• Both Raw Oranges as well as Russian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.