Comparing Nutrients in 1 pound Reduced Fat Commercial Italian Salad Dressing VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Reduced Fat Commercial Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Energy	16% 463kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	12% 3.78g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	130% 2.08g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	41.5% 54g	130g per day for Men 19-50 years
Sugars	57.3% 41.5g	NA	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	31.6% 23g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	0% 0g	30% 11.3g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	22% 0.29mg	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	3.4% 13.6μg	44.2% 177μg	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	0% 0mg	244% 220mg	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	129% 19.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.2% 56.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.8% 68mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	18.6% 0.17mg	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	14% 1.13mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	4.54% 0.1mg	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	7.78% 54.4mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	269% 4042mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.82% 363g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Reduced Fat Commercial Italian Salad Dressing vs Valencia Oranges:

• Raw Valencia Oranges contain 12 times more Vitamin A, 7.3 times more Vitamin B1, 5 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B5, 13 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Raw Valencia Oranges have similar amounts of Vitamin B6 per 1 lb.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Reduced Fat Commercial Italian Salad Dressing vs Valencia Oranges:

• Reduced Fat Commercial Italian Salad Dressing has 2.8 times more Iron, 1.3 times more Manganese and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Calcium, 1.9 times more Copper, 2.5 times more Magnesium, 1.4 times more Phosphorus and 2 times more Potassium than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Raw Valencia Oranges have similar amounts of Water per 1 lb.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Reduced Fat Commercial Italian Salad Dressing has 2.1 times more Energy, 22.3 times more Fat, 23.8 times more Saturated Fat, 28.6 times more Omega 3 and 63.1 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Fiber and 2.7 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Raw Valencia Oranges have similar amounts of Carbohydrate per 1 lb.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.