Comparing Nutrients in 5 ounces Light Mayonnaise-type Salad Dressing VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Light Mayonnaise-type Salad Dressing	2%	57%	41%
Oranges	7%	2%	91%

Macro Nutrients

	Light Mayonnaise-type Salad Dressing	Oranges	Recommended Dietary Allowance
Energy	7.72% 224kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	6.57% 2.1g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	58.4% 0.93g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.05g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	13% 16.7g	130g per day for Men 19-50 years
Sugars	13% 9.45g	18.3% 13.3g	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	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% 0g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Light Mayonnaise-type Salad Dressing	Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.73% 15.6μg	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	3.27% 0.043mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.035% 0.006mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	6.54% 0.085mg	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	2.13% 8.5μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	83.8% 75.4mg	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	6.8% 1.02mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Mayonnaise-type Salad Dressing	Oranges	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	2.36% 0.021mg	7.1% 0.064mg	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	2.13% 0.17mg	1.77% 0.14mg	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	NA	1.54% 0.035mg	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	2.63% 18.4mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	78.7% 1181mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.73% 101g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Light Mayonnaise-type Salad Dressing vs Oranges:

• Light Mayonnaise-type Salad Dressing has more Vitamin B12, 4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A, 8.7 times more Vitamin B1, 1.3 times more Vitamin B2, 70.5 times more Vitamin B3, 6.7 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing as well as Raw Oranges have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Light Mayonnaise-type Salad Dressing vs Oranges:

• Light Mayonnaise-type Salad Dressing has more Sodium than Raw Oranges.
• While Raw Oranges contain 8 times more Calcium, 3 times more Copper, 5 times more Magnesium and 5 times more Potassium than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing and Raw Oranges have similar amounts of Iron, Phosphorus and Water per 5 oz.
• Both Light Mayonnaise-type Salad Dressing as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Light Mayonnaise-type Salad Dressing has 3.4 times more Energy, 83.3 times more Fat, 98.9 times more Saturated Fat, 94.1 times more Omega 3, 276.2 times more Omega 6 and 1.4 times more Carbohydrate than Raw Oranges.
• While Raw Oranges contain 1.4 times more Sugars, more Fiber and 1.4 times more Protein than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.