Comparing Nutrients in 5 ounces Valencia Oranges VS Commercial French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Commercial French Salad Dressing	1%	82%	17%

Macro Nutrients

	Valencia Oranges	Commercial French Salad Dressing	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	57% 55.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	27% 8.64g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	255% 4.1g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	167% 28.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	NA	34% 24.7g	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	NA	12% 8.7g	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	% 9.3g	g per day for Men 19-50 years
Sucrose	NA	% 5.67g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Commercial French Salad Dressing	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	2.07% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	4.7% 0.061mg	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	14% 55.3μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	0% 0mg	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	NA	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	143% 172μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	3.15% 0.028mg	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	1.6% 0.13mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	2.34% 0.054mg	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	3.44% 24mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	62.5% 937mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.5% 55.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Commercial French Salad Dressing:

• Raw Valencia Oranges have 2.3 times more Vitamin B1, 1.5 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 1.9 times more Vitamin A, 1.6 times more Vitamin B2 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Commercial French Salad Dressing have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Valencia Oranges as well as Commercial French Salad Dressing have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Commercial French Salad Dressing:

• Raw Valencia Oranges have 1.5 times more Calcium, 1.9 times more Copper, 1.4 times more Magnesium, 1.7 times more Potassium and 2.2 times more Water than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 3.6 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus, more Sodium and 2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Commercial French Salad Dressing contains 8.6 times more Energy, 130.2 times more Fat, 174.1 times more Saturated Fat, 180 times more Omega 3, 455.5 times more Omega 6 and 1.6 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Commercial French Salad Dressing have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Valencia Oranges as well as Commercial French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.