Comparing Nutrients in 5 ounces Navel Oranges VS Commercial French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Commercial French Salad Dressing no Salt	1%	86%	13%

Macro Nutrients

	Navel Oranges	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	65.5% 63.5g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	25% 8g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	242% 3.88g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	17% 22g	130g per day for Men 19-50 years
Sugars	16.6% 12g	31% 22.6g	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	4.4% 3.2g	10.5% 7.6g	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	% 2.8g	% 9.5g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 5.5g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	0% 0g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Commercial French Salad Dressing no Salt	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	8.03% 0.096mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	1.67% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	0% 0mg	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	12% 48μg	0% 0μg	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	93% 83.8mg	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	1.4% 0.21mg	39% 5.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	143% 172μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	0% 0mg	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	2.3% 0.18mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	1.3% 0.03mg	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	4.66% 32.6mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Commercial French Salad Dressing no Salt:

• Raw Navel Oranges have 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 1.9 times more Vitamin A, 27.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Commercial French Salad Dressing no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Navel Oranges as well as Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Commercial French Salad Dressing no Salt:

• Raw Navel Oranges have 1.8 times more Calcium, more Copper, 2.2 times more Magnesium, 1.4 times more Manganese, 1.2 times more Phosphorus, 2.5 times more Potassium and 2.4 times more Water than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 6.2 times more Iron and 3.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Commercial French Salad Dressing no Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have more Fiber than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 9.4 times more Energy, 298.7 times more Fat, 332.2 times more Saturated Fat, 304.1 times more Omega 3, 795.3 times more Omega 6, 1.9 times more Sugars and 2.4 times more Fructose than Raw Navel Oranges.
• Both Raw Navel Oranges and Commercial French Salad Dressing no Salt have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Raw Navel Oranges as well as Commercial French Salad Dressing no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.