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

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie Italian Salad Dressing	1%	87%	12%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Reduced Calorie Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Energy	9.78% 283kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	120% 1.93g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	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	7.3% 9.5g	13% 17g	130g per day for Men 19-50 years
Sugars	3.8% 2.75g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	0.76% 0.43g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.18% 0.028mg	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	3.27% 0.043mg	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	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.63% 0.57mg	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	5.58% 0.84mg	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 Calorie Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	0.79% 0.007mg	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	2.3% 0.18mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	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	1.4% 9.92mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	1.38% 46.8mg	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	101% 1522mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.7% 99g	3.3% 122g	3700g per day for Men 19-50 years

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

• Reduced Calorie Italian Salad Dressing has more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 8.7 times more Vitamin B1, 4 times more Vitamin B2, 13.7 times more Vitamin B3, more Vitamin B5, 2.1 times more Vitamin B6, 13 times more Vitamin B9 and 121.3 times more Vitamin C than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 5 oz.

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

• Reduced Calorie Italian Salad Dressing has 1.4 times more Iron and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.7 times more Calcium, 7.4 times more Copper, 5 times more Magnesium, 2.4 times more Phosphorus and 5.4 times more Potassium than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing and Raw Valencia Oranges have similar amounts of Manganese and Water per 5 oz.
• Both Reduced Calorie 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 Calorie Italian Salad Dressing has 4.1 times more Energy, 66.7 times more Fat, 82.3 times more Saturated Fat, 85 times more Omega 3 and 231.8 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Carbohydrate, 12.5 times more Fiber and 3.5 times more Protein than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.