Comparing Nutrients in 1 kilogram Fat-free French Salad Dressing VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Fat-free French Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Energy	45.5% 1320kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	96% 125g	130g per day for Men 19-50 years
Sugars	227% 165g	117% 85g	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	69.7% 50.5g	31% 22.5g	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	% 46.8g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 55g	% 42.8g	g per day for Men 19-50 years
Fiber	58% 22g	58% 22g	38g per day for Men 19-50 years
Protein	3.57% 2g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	60.8% 0.79mg	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	35% 140μg	85% 340μg	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	657% 591mg	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	1.33% 0.2mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	43.3% 0.39mg	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	72.5% 5.8mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	12.6% 0.29mg	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	0% 0mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	569% 8530mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	17.6% 650g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fat-free French Salad Dressing vs Navel Oranges:

• Raw Navel Oranges contain 3 times more Vitamin A, 6.2 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 130.5 times more Vitamin B5, more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 7.5 times more Vitamin E than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Fat-free French Salad Dressing vs Navel Oranges:

• Fat-free French Salad Dressing has 3.1 times more Copper, 4.5 times more Iron, more Selenium and 853 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 8.6 times more Calcium, 3.7 times more Magnesium, more Phosphorus, 2 times more Potassium and 1.3 times more Water than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Raw Navel Oranges have similar amounts of Manganese per 1 kg.
• Both Fat-free French Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fat-free French Salad Dressing has 2.7 times more Energy, 2 times more Omega 3, 2.6 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.6 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Raw Navel Oranges have similar amounts of Fiber per 1 kg.
• Both Fat-free French Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.