Comparing Nutrients in 1 pound Navel Oranges VS Commercial French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Commercial French Salad Dressing	1%	82%	17%

Macro Nutrients

	Navel Oranges	Commercial French Salad Dressing	Recommended Dietary Allowance
Energy	7.66% 222kcal	65.5% 1901kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	183% 177g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	86.4% 27.6g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	816% 13g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	535% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	65.6% 85.2g	130g per day for Men 19-50 years
Sugars	53% 38.6g	109% 79g	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	14% 10.2g	38.5% 28g	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	% 8.94g	% 29.8g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 18g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	7.05% 3.95g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Commercial French Salad Dressing	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	25.7% 0.31mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	15% 0.2mg	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	38.6% 154μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	0% 0mg	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	4.54% 0.68mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	459% 551μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	19.5% 195mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	10% 0.091mg	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	7.37% 0.59mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	7.5% 0.17mg	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	15% 104mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	200% 2998mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.5% 390g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Commercial French Salad Dressing per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Commercial French Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Commercial French Salad Dressing:

• 1 pound of Navel Oranges has 1.8 times more Vitamin B1, 1.8 times more Vitamin B3, 1.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• While 1 lb of Commercial French Salad Dressing contains 1.9 times more Vitamin A, more Vitamin B12, 33.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Commercial French Salad Dressing provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Commercial French Salad Dressing have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Commercial French Salad Dressing have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Commercial French Salad Dressing:

• 1 pound of Navel Oranges has 1.6 times more Calcium, 2 times more Copper, 1.6 times more Magnesium, 1.5 times more Potassium and 2.2 times more Water than Commercial French Salad Dressing.
• While 1 lb of Commercial French Salad Dressing contains 2.5 times more Iron and 661 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Commercial French Salad Dressing contain similar levels of Phosphorus per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron
• 1 pound of Commercial French Salad Dressing lack sufficient amounts of Magnesium
• Both Raw Navel Oranges as well as Commercial French Salad Dressing lack sufficient amounts of Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Commercial French Salad Dressing contains 8.6 times more Energy, 260.5 times more Fat, 358.4 times more Saturated Fat, 320 times more Omega 3, 871.3 times more Omega 6, 1.5 times more Carbohydrate, 2.1 times more Sugars and 2.7 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Commercial French Salad Dressing offer comparable quantities of Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Raw Navel Oranges as well as Commercial French Salad Dressing provide inadequate amounts of Protein in one pound.