Comparing Nutrients in 7 ounces Fresh Orange juice VS Fat-free French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Fresh Orange juice	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	49% 63.8g	130g per day for Men 19-50 years
Sugars	23% 16.7g	45% 32.6g	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	5.8% 4.2g	14% 10g	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	% 3.6g	% 9.3g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 11g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	0.079% 0.004mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	15% 59.5μg	6.95% 27.8μg	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	110% 99mg	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	0.53% 0.079mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	26.7% 0.24mg	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	4.96% 0.4mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	2.07% 0.048mg	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	4.8% 33.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	113% 1693mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Fat-free French Salad Dressing per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Fat-free French Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Fat-free French Salad Dressing:

• 7 ounces of Fresh Orange juice have 8.2 times more Vitamin B1, 3.6 times more Vitamin B3, 95 times more Vitamin B5, more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Fat-free French Salad Dressing.
• 7 ounces of Fat-free French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Orange juice as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Fat-free French Salad Dressing:

• 7 ounces of Fresh Orange juice have 3.7 times more Magnesium, more Phosphorus, 2.4 times more Potassium and 1.4 times more Water than Fat-free French Salad Dressing.
• While 7 oz of Fat-free French Salad Dressing contain 2.8 times more Copper, 2.9 times more Iron, 20 times more Selenium and 853 times more Sodium than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Selenium
• 7 ounces of Fat-free French Salad Dressing lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Orange juice as well as Fat-free French Salad Dressing lack sufficient amounts of Calcium, Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Fat-free French Salad Dressing contain 2.9 times more Energy, 3.1 times more Carbohydrate, 2 times more Sugars, 2.4 times more Fructose and 11 times more Fiber than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy and Fiber
• Both Raw Orange juice as well as Fat-free French Salad Dressing provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.