Comparing Nutrients in 5 ounces Reduced Fat Commercial Italian Salad Dressing VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Reduced Fat Commercial Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Energy	5% 145kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	9.76% 9.47g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	13% 17g	130g per day for Men 19-50 years
Sugars	18% 13g	NA	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	9.87% 7.16g	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	% 5g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	0% 0g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	0.99% 0.55g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.83% 0.13mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	6.87% 0.089mg	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	1.06% 4.25μg	14% 55.3μg	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	0% 0mg	76.4% 68.7mg	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	40.4% 6.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	5.83% 0.052mg	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	4.43% 0.35mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	1.4% 0.033mg	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	2.43% 17mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	3.75% 128mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	84% 1263mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.07% 114g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Reduced Fat Commercial Italian Salad Dressing vs Valencia Oranges:

• Raw Valencia Oranges contain 12 times more Vitamin A, 7.3 times more Vitamin B1, 5 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B5, 13 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Raw Valencia Oranges have similar amounts of Vitamin B6 per 5 oz.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Reduced Fat Commercial Italian Salad Dressing vs Valencia Oranges:

• Reduced Fat Commercial Italian Salad Dressing has 2.8 times more Iron, 1.3 times more Manganese and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Calcium, 1.9 times more Copper, 2.5 times more Magnesium, 1.4 times more Phosphorus and 2 times more Potassium than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Raw Valencia Oranges have similar amounts of Water per 5 oz.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Reduced Fat Commercial Italian Salad Dressing has 2.1 times more Energy, 22.3 times more Fat, 23.8 times more Saturated Fat, 28.6 times more Omega 3 and 63.1 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Fiber and 2.7 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Raw Valencia Oranges have similar amounts of Carbohydrate per 5 oz.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.