Comparing Nutrients in 500 calories Oranges VS Russian Salad Dressing

Weight per 500 calories

• Oranges: 1064g
• Russian Salad Dressing: 141g

Russian Salad Dressing has 7.6 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Russian Salad Dressing?

Macros Ratio

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

Macro Nutrients

	Oranges	Russian Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	34.6% 45g	130g per day for Men 19-50 years
Sugars	137% 99g	34.3% 25g	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	67% 25.5g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	18% 10g	1.74% 0.97g	56g per day for Men 19-50 years

Vitamins

	Oranges	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	13% 117μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	10.5% 0.14mg	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	79.8% 319μg	1.76% 7.04μg	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	629% 566mg	9.4% 8.45mg	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	12.8% 1.9mg	31% 4.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	63% 75.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	42.6% 426mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	9.08% 0.082mg	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	13.3% 1.06mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	3.35% 14mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	3.86% 0.089mg	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	21.3% 149mg	4.02% 28mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	106% 1596mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	25% 923g	1.47% 54.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Russian Salad Dressing:

• Raw Oranges have 2.9 times more Vitamin A, 22.7 times more Vitamin B1, 6.6 times more Vitamin B2, 3.6 times more Vitamin B3, 4.7 times more Vitamin B5, 4.7 times more Vitamin B6, 45.3 times more Vitamin B9 and 67 times more Vitamin C than Russian Salad Dressing.
• While Russian Salad Dressing contains 2.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Russian Salad Dressing:

• Raw Oranges have 23.2 times more Calcium, 5.9 times more Copper, 1.3 times more Iron, 7.6 times more Magnesium, 3 times more Manganese, 5.3 times more Phosphorus, 7.9 times more Potassium, 2.4 times more Selenium, 2.4 times more Zinc and 17 times more Water than Russian Salad Dressing.
• While Russian Salad Dressing contains more Sodium than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 2.8 times more Carbohydrate, 4 times more Sugars, 25.9 times more Fiber and 10.3 times more Protein than Russian Salad Dressing.
• While Russian Salad Dressing contains 28.9 times more Fat, 21.1 times more Saturated Fat, 32.9 times more Omega 3 and 96.3 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Russian Salad Dressing have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Russian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.