Comparing Nutrients in 5 ounces Oranges VS Reduced Fat French Salad Dressing

Macros Ratio

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

Macro Nutrients

	Oranges	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	11% 315kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	79.4% 1.27g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	24.6% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	34% 44.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	33% 24g	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	8.95% 3.4g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Oranges	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.14% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	6% 0.078mg	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	10.6% 42.5μg	0.71% 2.83μg	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	83.8% 75.4mg	7.56% 6.8mg	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	1.7% 0.26mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.7μg	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	1.77% 0.14mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	6.78% 0.16mg	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	2.83% 20mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	79% 1188mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.32% 123g	2.08% 77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Reduced Fat French Salad Dressing:

• Raw Oranges have 3.6 times more Vitamin B1, more Vitamin B5, 15 times more Vitamin B9 and 11.1 times more Vitamin C than Reduced Fat French Salad Dressing.
• While Reduced Fat French Salad Dressing contains 2.5 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 5.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Reduced Fat French Salad Dressing have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Oranges as well as Reduced Fat French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Reduced Fat French Salad Dressing:

• Raw Oranges have 3.6 times more Calcium, 1.3 times more Magnesium, 1.7 times more Potassium and 1.6 times more Water than Reduced Fat French Salad Dressing.
• While Reduced Fat French Salad Dressing contains 3.6 times more Copper, 7.3 times more Iron, 4.4 times more Manganese, 3.2 times more Selenium, more Sodium and 2.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Reduced Fat French Salad Dressing have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.6 times more Fiber and 1.6 times more Protein than Reduced Fat French Salad Dressing.
• While Reduced Fat French Salad Dressing contains 4.7 times more Energy, 96 times more Fat, 56.1 times more Saturated Fat, 128 times more Omega 3, 164.2 times more Omega 6, 2.7 times more Carbohydrate and 1.8 times more Sugars than Raw Oranges.
• Both Raw Oranges as well as Reduced Fat French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.