Comparing Nutrients in 1 kilogram Commercial Italian Salad Dressing VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Commercial Italian Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Energy	82.8% 2400kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	92% 29.5g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	931% 15g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	544% 92g	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	93% 121g	96% 125g	130g per day for Men 19-50 years
Sugars	149% 108g	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	80.3% 58.2g	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	% 44.3g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 5.3g	% 42.8g	g per day for Men 19-50 years
Fiber	0% 0g	58% 22g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	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	0% 0μg	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	4.44% 4mg	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	146% 22mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Calcium	13% 130mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	32.5% 2.6mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	21.4% 150mg	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	662% 9930mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	17% 634g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial Italian Salad Dressing vs Navel Oranges:

• Commercial Italian Salad Dressing has 14.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Vitamin A, 3.4 times more Vitamin B1, more Vitamin B2, 3.2 times more Vitamin B3, more Vitamin B5, more Vitamin B9 and 147.8 times more Vitamin C than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Raw Navel Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Commercial Italian Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Commercial Italian Salad Dressing vs Navel Oranges:

• Commercial Italian Salad Dressing has 2 times more Iron, more Selenium and 993 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.3 times more Calcium, 2.1 times more Copper, 2.2 times more Magnesium, 1.5 times more Phosphorus, 2 times more Potassium and 1.4 times more Water than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Raw Navel Oranges have similar amounts of Manganese per 1 kg.
• Both Commercial Italian Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Commercial Italian Salad Dressing has 4.9 times more Energy, 140.8 times more Fat, 173.4 times more Saturated Fat, 165.4 times more Omega 3, 401.9 times more Omega 6, 1.3 times more Sugars and 2.6 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain more Fiber and 2.2 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Raw Navel Oranges have similar amounts of Carbohydrate per 1 kg.
• Both Commercial Italian Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.