Comparing Nutrients in 1 pound Navel Oranges VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Navel Oranges	Russian Salad Dressing	Recommended Dietary Allowance
Energy	7.66% 222kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	122% 119g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	34% 11g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	494% 7.9g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	349% 59.4g	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	111% 145g	130g per day for Men 19-50 years
Sugars	53% 38.6g	111% 80g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	34% 0.44mg	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	5.67% 22.7μg	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	30.2% 27.2mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	203% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	19.5% 195mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	29.2% 0.26mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	12.4% 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	15% 104mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	23% 785mg	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	343% 5139mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.5% 390g	4.72% 175g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 2.3 times more Vitamin B1, 6.8 times more Vitamin B9 and 9.9 times more Vitamin C than Russian Salad Dressing.
• While Russian Salad Dressing contains 2.4 times more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 22.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Russian Salad Dressing have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Raw Navel Oranges as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Navel Oranges have 3.3 times more Calcium and 2.2 times more Water than Russian Salad Dressing.
• While Russian Salad Dressing contains 1.5 times more Copper, 4.6 times more Iron, 2.2 times more Manganese, more Selenium, 1133 times more Sodium and 2.8 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Russian Salad Dressing have similar amounts of Magnesium, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 3.1 times more Fiber and 1.3 times more Protein than Russian Salad Dressing.
• While Russian Salad Dressing contains 7.2 times more Energy, 174.5 times more Fat, 140.6 times more Saturated Fat, 193.4 times more Omega 3, 569.1 times more Omega 6, 2.5 times more Carbohydrate and 2.1 times more Sugars than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Russian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.