Comparing Nutrients in 5 ounces Russian Salad Dressing VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Russian Salad Dressing	1%	64%	35%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Russian Salad Dressing	Oranges with Peel	Recommended Dietary Allowance
Energy	17.4% 503kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	38.3% 37g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	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	34.8% 45.2g	17% 22g	130g per day for Men 19-50 years
Sugars	34.6% 25g	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	2.6% 0.99g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Russian Salad Dressing	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	10% 0.13mg	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	1.77% 7.1μg	10.6% 42.5μg	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	9.45% 8.5mg	112% 101mg	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	31.4% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.4% 76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russian Salad Dressing	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	8.98% 0.081mg	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	10.6% 0.85mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	3.9% 0.089mg	NA	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	4.05% 28.3mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	107% 1606mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Russian Salad Dressing VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Russian Salad Dressing versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Russian Salad Dressing vs Oranges with Peel :

• 5 ounces of Russian Salad Dressing have 2.2 times more Vitamin A and 1.2 times more Vitamin B5 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.4 times more Vitamin B1, 6 times more Vitamin B9 and 11.8 times more Vitamin C than Russian Salad Dressing.
• Both Russian Salad Dressing and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Russian Salad Dressing have insufficient amounts of Vitamin B9
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Russian Salad Dressing as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Russian Salad Dressing vs Oranges with Peel :

• 5 ounces of Russian Salad Dressing have 2.3 times more Selenium, 566.5 times more Sodium and 2 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 5.4 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium and 2.1 times more Water than Russian Salad Dressing.
• Both Russian Salad Dressing and Oranges with Peel contain similar levels of Copper, Phosphorus and Potassium per five ounces.
• 5 ounces of Russian Salad Dressing lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Russian Salad Dressing have 5.6 times more Energy, 87.3 times more Fat, 68.3 times more Saturated Fat, 108.8 times more Omega 3, 297.5 times more Omega 6 and 2.1 times more Carbohydrate than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 6.4 times more Fiber and 1.9 times more Protein than Russian Salad Dressing.
• 5 ounces of Russian Salad Dressing provide inadequate amounts of Fiber and Protein
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6