Comparing Nutrients in 300 calories Reduced Calorie Italian Salad Dressing VS Valencia Oranges

Weight per 300 calories

• Reduced Calorie Italian Salad Dressing: 150g
• Valencia Oranges: 612g

Reduced Calorie Italian Salad Dressing has 4.1 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Reduced Calorie Italian Salad Dressing or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie Italian Salad Dressing	1%	87%	12%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Reduced Calorie Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.32g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	90% 15.3g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.73% 10g	56% 72.8g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	0.8% 0.45g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.19% 0.03mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	29.7% 0.39mg	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	1.13% 4.5μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.38% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.67% 0.6mg	330% 297mg	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	5.9% 0.89mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.9% 9mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	0.83% 0.008mg	25% 0.23mg	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	2.44% 0.2mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	6.12% 0.14mg	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	1.5% 10.5mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.5mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	107% 1611mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	2.84% 105g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Reduced Calorie Italian Salad Dressing vs Valencia Oranges:

• Reduced Calorie Italian Salad Dressing has more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 35.5 times more Vitamin B1, 16.3 times more Vitamin B2, 55.9 times more Vitamin B3, more Vitamin B5, 8.6 times more Vitamin B6, 53.1 times more Vitamin B9 and 494.9 times more Vitamin C than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Reduced Calorie Italian Salad Dressing vs Valencia Oranges:

• Reduced Calorie Italian Salad Dressing has more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 27.2 times more Calcium, 30.2 times more Copper, 2.8 times more Iron, 20.4 times more Magnesium, 4.7 times more Manganese, 9.9 times more Phosphorus, 22.1 times more Potassium, 6.1 times more Zinc and 5 times more Water than Reduced Calorie Italian Salad Dressing.

Comparison of macro-nutrients per 300 calories:

• Reduced Calorie Italian Salad Dressing has 16.3 times more Fat, 20.2 times more Saturated Fat, 20.8 times more Omega 3 and 56.8 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 7.2 times more Carbohydrate, 51 times more Fiber and 14.1 times more Protein than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Reduced Calorie Italian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.