Comparing Nutrients in 1 pound Navel Oranges VS Reduced Calorie French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Reduced Calorie French Salad Dressing	1%	52%	47%

Macro Nutrients

	Navel Oranges	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Energy	7.66% 222kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	60.8% 59g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	177% 30g	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	94% 122g	130g per day for Men 19-50 years
Sugars	53% 38.6g	162% 118g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	0% 0g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	2.36% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	2.27% 9.07μg	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	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	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Calcium	19.5% 195mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	5.04% 0.045mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	14% 0.32mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	243% 3647mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.5% 390g	7.23% 268g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin B1, more Vitamin B2, more Vitamin B3, 10 times more Vitamin B5, more Vitamin B6, 17 times more Vitamin B9 and more Vitamin C than Reduced Calorie French Salad Dressing.
• While Reduced Calorie French Salad Dressing contains 19.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Reduced Calorie French Salad Dressing have similar amounts of Vitamin A per 1 lb.
• Both Raw Navel Oranges as well as Reduced Calorie French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Navel Oranges have 3.9 times more Calcium, 3.9 times more Copper, 1.2 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Water than Reduced Calorie French Salad Dressing.
• While Reduced Calorie French Salad Dressing contains 3.1 times more Iron, 2.4 times more Manganese, more Selenium, 804 times more Sodium and 2.3 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have more Fiber and 2.3 times more Protein than Reduced Calorie French Salad Dressing.
• While Reduced Calorie French Salad Dressing contains 4.6 times more Energy, 86.7 times more Fat, 110.1 times more Saturated Fat, 98.2 times more Omega 3, 288.3 times more Omega 6, 2.2 times more Carbohydrate and 3 times more Sugars than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Reduced Calorie French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.