Comparing Nutrients in 1 pound Valencia Oranges VS Commercial French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Commercial French Salad Dressing no Salt	1%	86%	13%

Macro Nutrients

	Valencia Oranges	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	71.8% 2082kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	210% 203g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	776% 12.4g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	488% 83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	NA	100% 72.3g	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	33.5% 24.3g	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	% 30.4g	g per day for Men 19-50 years
Sucrose	NA	% 17.6g	g per day for Men 19-50 years
Fiber	30% 11.3g	0% 0g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	0% 0mg	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	44.2% 177μg	0% 0μg	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	244% 220mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	125% 18.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	459% 551μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	18% 181mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	0% 0mg	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	5.1% 0.41mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	4.14% 0.095mg	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	11% 77mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	4.5% 166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Commercial French Salad Dressing no Salt:

• Raw Valencia Oranges have 4.6 times more Vitamin B1, 1.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 1.9 times more Vitamin A and 1.3 times more Vitamin B2 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Commercial French Salad Dressing no Salt:

• Raw Valencia Oranges have 1.7 times more Calcium, more Copper, 2 times more Magnesium, 2.7 times more Potassium and 2.4 times more Water than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 8.9 times more Iron and 4.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Commercial French Salad Dressing no Salt have similar amounts of Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have more Fiber and 1.4 times more Protein than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 9.4 times more Energy, 149.4 times more Fat, 161.4 times more Saturated Fat, 171.1 times more Omega 3, 415.7 times more Omega 6 and 1.3 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Commercial French Salad Dressing no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.