Comparing Nutrients in 7 ounces Valencia Oranges VS Reduced Fat French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Reduced Fat French Salad Dressing no Salt	1%	50%	49%

Macro Nutrients

	Valencia Oranges	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	6.8% 2.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	145% 2.32g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	44.7% 58g	130g per day for Men 19-50 years
Sugars	NA	78% 56.5g	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	34.2% 25g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	1.03% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	8.4% 0.11mg	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	19.3% 77.4μg	0.99% 3.97μg	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	107% 96mg	0% 0mg	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	NA	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	35.3% 0.32mg	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	2.23% 0.18mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	9.5% 0.22mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.63% 171g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Reduced Fat French Salad Dressing no Salt:

• Raw Valencia Oranges have 3.6 times more Vitamin B1, 9.6 times more Vitamin B5, 19.5 times more Vitamin B9 and more Vitamin C than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 2.3 times more Vitamin A, 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Reduced Fat French Salad Dressing Without Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Valencia Oranges as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Reduced Fat French Salad Dressing no Salt:

• Raw Valencia Oranges have 3.6 times more Calcium, 1.3 times more Magnesium, 1.7 times more Potassium and 1.6 times more Water than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 4.3 times more Copper, 9.7 times more Iron, 4.8 times more Manganese, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Reduced Fat French Salad Dressing Without Salt have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 2.3 times more Fiber and 1.8 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 4.8 times more Energy, 44.9 times more Fat, 31.4 times more Saturated Fat, 73.1 times more Omega 3, 87.7 times more Omega 6 and 2.5 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.