Comparing Nutrients in 300 calories Navel Oranges VS Commercial French Salad Dressing

Weight per 300 calories

• Navel Oranges: 612g
• Commercial French Salad Dressing: 71.6g

Commercial French Salad Dressing has 8.6 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	13.6% 4.36g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	84.4% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	10.3% 13.5g	130g per day for Men 19-50 years
Sugars	71.8% 52g	17.2% 12.5g	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	19% 13.8g	6.07% 4.4g	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	% 12g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 2.86g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	4.52% 1.7g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Commercial French Salad Dressing	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	1.83% 16.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	2.27% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	3.47% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	2.37% 0.031mg	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	52% 208μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.18% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	402% 362mg	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	6.12% 0.92mg	24% 3.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	72.4% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	26.3% 263mg	1.93% 19.3mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	1.6% 0.014mg	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	9.95% 0.8mg	2.86% 0.23mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	1.2% 0.027mg	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	20% 141mg	2.56% 18mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	2.27% 77.3mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	31.6% 473mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	0.78% 0.086mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.76% 28g	3700g per day for Men 19-50 years

Navel Oranges VS Commercial French Salad Dressing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Commercial French Salad Dressing?

Lets compare vitamin content per 300 calories of Navel Oranges vs Commercial French Salad Dressing:

• 300 calories of Navel Oranges have 4.5 times more Vitamin A, 15.3 times more Vitamin B1, 6.9 times more Vitamin B2, 15.5 times more Vitamin B3, 15.7 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• While 300 kcal of Commercial French Salad Dressing contain 3.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin K
• 300 calories of Commercial French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Commercial French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Commercial French Salad Dressing:

• 300 calories of Navel Oranges have 13.6 times more Calcium, 16.7 times more Copper, 3.5 times more Iron, 13.4 times more Magnesium, 6.5 times more Manganese, 7.9 times more Phosphorus, 13.1 times more Potassium and 18.7 times more Water than Commercial French Salad Dressing.
• While 300 kcal of Commercial French Salad Dressing contain 77.3 times more Sodium than Raw Navel Oranges.
• 300 calories of Commercial French Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Commercial French Salad Dressing lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 5.7 times more Carbohydrate, 4.2 times more Sugars, 3.1 times more Fructose, 7.8 times more Fiber and 8.9 times more Protein than Commercial French Salad Dressing.
• While 300 kcal of Commercial French Salad Dressing contain 30.5 times more Fat, 41.9 times more Saturated Fat, 37.4 times more Omega 3 and 101.9 times more Omega 6 than Raw Navel Oranges.
• Both Navel Oranges and Commercial French Salad Dressing offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Commercial French Salad Dressing provide inadequate amounts of Fiber and Protein