Comparing Nutrients in 5 ounces Oranges VS Reduced Fat French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Reduced Fat French Salad Dressing no Salt	1%	50%	49%

Macro Nutrients

	Oranges	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	32% 5.47g	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	32% 41.5g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	55.6% 40.3g	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	24.4% 17.7g	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	% 22.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	4.1% 1.56g	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 no Salt	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	0.74% 0.037mg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Reduced Fat French Salad Dressing no Salt	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	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	1.77% 0.14mg	15.4% 1.23mg	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	2.83% 42.5mg	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 no Salt:

• Raw Oranges have 3.6 times more Vitamin B1, 9.6 times more Vitamin B5, 15 times more Vitamin B9 and more Vitamin C than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 2.5 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 15.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Reduced Fat French Salad Dressing Without Salt have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Oranges as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Reduced Fat French Salad Dressing no Salt:

• 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 Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 3.6 times more Copper, 8.7 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 Without Salt have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 2.2 times more Fiber and 1.6 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 5 times more Energy, 112.2 times more Fat, 73.3 times more Saturated Fat, 167.1 times more Omega 3, 214.4 times more Omega 6, 2.5 times more Carbohydrate and 3 times more Sugars than Raw Oranges.
• Both Raw Oranges as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.