Comparing Nutrients in 1 kilogram Russian Salad Dressing VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Russian Salad Dressing	1%	64%	35%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Russian Salad Dressing	Fresh Orange juice	Recommended Dietary Allowance
Energy	122% 3550kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	270% 262g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	74.7% 24g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	1088% 17.4g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	770% 131g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	80% 104g	130g per day for Men 19-50 years
Sugars	244% 177g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	18.4% 7g	5.26% 2g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Russian Salad Dressing	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	30.8% 0.4mg	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	12.5% 50μg	75% 300μg	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	66.7% 60mg	556% 500mg	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	221% 33.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	448% 537μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russian Salad Dressing	Fresh Orange juice	Recommended Dietary Allowance
Calcium	13% 130mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	49% 0.44mg	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	75% 6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	6.1% 0.14mg	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	28.6% 200mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	755% 11330mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	10.4% 385g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Russian Salad Dressing VS Fresh Orange juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Russian Salad Dressing vs Fresh Orange juice:

• 1 kilogram of Russian Salad Dressing has 2.9 times more Vitamin A, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 83 times more Vitamin E and 537 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 3.1 times more Vitamin B1, 6 times more Vitamin B9 and 8.3 times more Vitamin C than Russian Salad Dressing.
• 1 kilogram of Russian Salad Dressing have insufficient amounts of Vitamin B9
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Russian Salad Dressing as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Russian Salad Dressing vs Fresh Orange juice:

• 1 kilogram of Russian Salad Dressing has 1.3 times more Copper, 3 times more Iron, 4.5 times more Manganese, 16 times more Selenium, 1133 times more Sodium and 4.4 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 2.3 times more Water than Russian Salad Dressing.
• Both Russian Salad Dressing and Fresh Orange juice contain similar levels of Magnesium, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Russian Salad Dressing as well as Raw Orange juice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Russian Salad Dressing has 7.9 times more Energy, 130.9 times more Fat, 99.6 times more Saturated Fat, 158.3 times more Omega 3, 451.3 times more Omega 6, 3.1 times more Carbohydrate and 2.1 times more Sugars than Fresh Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Russian Salad Dressing as well as Raw Orange juice provide inadequate amounts of Fiber and Protein in one kilogram.