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

Weight per 500 calories

• Fat-free French Salad Dressing: 379g
• Navel Oranges: 1020g

Fat-free French Salad Dressing has 2.7 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Fat-free French Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1.02g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.26% 0.068g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	98% 128g	130g per day for Men 19-50 years
Sugars	86% 62.3g	120% 86.7g	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	26.4% 19g	31.7% 23g	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	% 17.7g	% 20g	g per day for Men 19-50 years
Sucrose	% 21g	% 43.7g	g per day for Men 19-50 years
Fiber	22% 8.33g	59% 22.4g	38g per day for Men 19-50 years
Protein	1.35% 0.76g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.7% 15μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.58% 0.098mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.65% 0.42mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.15% 0.008mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	62% 0.81mg	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	13.3% 53μg	86.7% 347μg	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	670% 603mg	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	0.51% 0.076mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Calcium	1.9% 19mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	44.2% 0.4mg	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	27.5% 2.2mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.4mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	3.95% 0.091mg	13% 0.3mg	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	0% 0mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	9.36% 318mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	13.8% 7.58μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	215% 3231mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	3.44% 0.38mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	6.66% 246g	23.7% 877g	3700g per day for Men 19-50 years

Fat-free French Salad Dressing VS Navel Oranges Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Navel Oranges contain 8.1 times more Vitamin A, 16.7 times more Vitamin B1, 5.3 times more Vitamin B2, 10.2 times more Vitamin B3, 351.6 times more Vitamin B5, more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 20.2 times more Vitamin E than Fat-free French Salad Dressing.
• 500 calories of Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E
• Both Fat-free French Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Fat-free French Salad Dressing have 1.7 times more Iron, more Selenium and 316.6 times more Sodium than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 23.2 times more Calcium, 9.9 times more Magnesium, 3.3 times more Manganese, more Phosphorus, 5.3 times more Potassium and 3.6 times more Water than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Navel Oranges contain similar levels of Copper per 500 calories.
• 500 calories of Fat-free French Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Potassium
• 500 calories of Navel Oranges lack sufficient amounts of Selenium
• Both Fat-free French Salad Dressing as well as Raw Navel Oranges lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Navel Oranges contain 1.4 times more Sugars, 2.7 times more Fiber and 12.3 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Navel Oranges offer comparable quantities of Energy, Carbohydrate and Fructose per 500 calories.
• 500 calories of Fat-free French Salad Dressing provide inadequate amounts of Protein
• Both Fat-free French Salad Dressing as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.