Comparing Nutrients in 500 calories Navel Oranges VS Reduced Fat French Salad Dressing

Weight per 500 calories

• Navel Oranges: 1020g
• Reduced Fat French Salad Dressing: 225g

Reduced Fat French Salad Dressing has 4.5 times more energy per unit of mass than Raw Navel Oranges, which is above average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Reduced Fat French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Reduced Fat French Salad Dressing	1%	45%	54%

Macro Nutrients

	Navel Oranges	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	5.93% 1.9g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	54% 70.3g	130g per day for Men 19-50 years
Sugars	120% 86.7g	52.4% 38g	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	31.7% 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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	6.76% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	6.57% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	9.53% 0.12mg	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	86.7% 347μg	1.13% 4.5μg	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	670% 603mg	12% 11mg	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	10.2% 1.53mg	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	33.4% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Calcium	44% 439mg	2.48% 24.8mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40.8μg	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	16.6% 1.33mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	10.8% 0.25mg	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	33.5% 235mg	5.15% 36mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	126% 1887mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	23.7% 877g	3.3% 122g	3700g per day for Men 19-50 years

Navel Oranges VS Reduced Fat French Salad Dressing Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Reduced Fat French Salad Dressing?

Lets compare vitamin content per 500 calories of Navel Oranges vs Reduced Fat French Salad Dressing:

• 500 calories of Navel Oranges have 2 times more Vitamin A, 12.8 times more Vitamin B1, 4.4 times more Vitamin B2, 4.1 times more Vitamin B3, more Vitamin B5, 6.5 times more Vitamin B6, 77 times more Vitamin B9 and 55.8 times more Vitamin C than Reduced Fat French Salad Dressing.
• While 500 kcal of Reduced Fat French Salad Dressing contain 1.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• 500 calories of Reduced Fat French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Reduced Fat French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Reduced Fat French Salad Dressing:

• 500 calories of Navel Oranges have 17.7 times more Calcium, 6.2 times more Magnesium, 6.5 times more Phosphorus, 7 times more Potassium and 7.2 times more Water than Reduced Fat French Salad Dressing.
• While 500 kcal of Reduced Fat French Salad Dressing contain 185 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Reduced Fat French Salad Dressing contain similar levels of Copper, Iron and Manganese per 500 calories.
• 500 calories of Reduced Fat French Salad Dressing lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Reduced Fat French Salad Dressing lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.8 times more Carbohydrate, 2.3 times more Sugars, 6.6 times more Fiber and 7.1 times more Protein than Reduced Fat French Salad Dressing.
• While 500 kcal of Reduced Fat French Salad Dressing contain 17 times more Fat, 22 times more Omega 3 and 28.4 times more Omega 6 than Raw Navel Oranges.
• Both Navel Oranges and Reduced Fat French Salad Dressing offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Reduced Fat French Salad Dressing provide inadequate amounts of Fiber and Protein