Comparing Nutrients in 5 ounces Navel Oranges VS Fat-free French Salad Dressing

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.35% 0.06g	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	35% 45.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	32% 23.3g	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	4.4% 3.2g	9.87% 7.16g	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	% 6.63g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 7.8g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.51% 0.28g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	0.057% 0.003mg	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	4.96% 20μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	19% 0.17mg	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	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	1.48% 0.034mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	80.6% 1209mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Fat-free French Salad Dressing:

• Raw Navel Oranges have 3 times more Vitamin A, 6.2 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 130.5 times more Vitamin B5, more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 7.5 times more Vitamin E than Fat-free French Salad Dressing.
• Both Raw Navel Oranges as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Fat-free French Salad Dressing:

• Raw Navel Oranges have 8.6 times more Calcium, 3.7 times more Magnesium, 1.2 times more Manganese, more Phosphorus, 2 times more Potassium and 1.3 times more Water than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 3.1 times more Copper, 4.5 times more Iron, more Selenium and 853 times more Sodium than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Fat-free French Salad Dressing have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 4.6 times more Protein than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 2.7 times more Energy, 2 times more Omega 3, 2.6 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Fructose than Raw Navel Oranges.
• Both Raw Navel Oranges and Fat-free French Salad Dressing have similar amounts of Fiber per 5 oz.
• Both Raw Navel Oranges as well as Fat-free French Salad Dressing have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.