Comparing Nutrients in 1 kilogram Oranges with Peel VS Light Mayonnaise-type Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Oranges with Peel	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	21.7% 630kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	46.4% 15g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	412% 6.6g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	292% 49.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	126% 164g	130g per day for Men 19-50 years
Sugars	NA	92% 66.7g	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	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	118% 45g	0% 0g	38g per day for Men 19-50 years
Protein	23.2% 13g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	6.92% 0.09mg	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	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	70% 700mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	16.7% 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	100% 8mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	31.4% 220mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	555% 8330mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22.2% 823g	19.2% 712g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Light Mayonnaise-type Salad Dressing per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Light Mayonnaise-type Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Light Mayonnaise-type Salad Dressing:

• 1 kilogram of Oranges with Peel has 10 times more Vitamin B1, 1.7 times more Vitamin B2, 125 times more Vitamin B3, 10.3 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Light Mayonnaise-type Salad Dressing.
• 1 kilogram of Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Light Mayonnaise-type Salad Dressing:

• 1 kilogram of Oranges with Peel has 14 times more Calcium, 3.8 times more Copper, 6.7 times more Iron, 7 times more Magnesium, 1.7 times more Phosphorus and 5.4 times more Potassium than Light Mayonnaise-type Salad Dressing.
• While 1 kg of Light Mayonnaise-type Salad Dressing contains 416.5 times more Sodium than Raw Oranges with Peel .
• 1 kilogram of Light Mayonnaise-type Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Light Mayonnaise-type Salad Dressing lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has more Fiber and 2 times more Protein than Light Mayonnaise-type Salad Dressing.
• While 1 kg of Light Mayonnaise-type Salad Dressing contains 2.5 times more Energy, 33.3 times more Fat, 42.4 times more Saturated Fat, 41.2 times more Omega 3 and 113 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Light Mayonnaise-type Salad Dressing offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Light Mayonnaise-type Salad Dressing provide inadequate amounts of Fiber and Protein