Comparing Nutrients in 7 ounces Valencia Oranges VS Reduced Calorie Italian Salad Dressing

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Energy	3.35% 97kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	119% 20.2g	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	NA	5.3% 3.85g	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	13% 4.96g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	4.58% 0.06mg	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	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	0.88% 0.79mg	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	NA	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	1.1% 0.01mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	1.73% 0.04mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	1.93% 65.5mg	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	142% 2131mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.75% 139g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Reduced Calorie Italian Salad Dressing:

• Raw Valencia Oranges have 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.
• While Reduced Calorie Italian Salad Dressing contains more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Reduced Calorie Italian Salad Dressing:

• Raw Valencia Oranges have 6.7 times more Calcium, 7.4 times more Copper, 5 times more Magnesium, 2.4 times more Phosphorus, 5.4 times more Potassium and 1.2 times more Water than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains 1.4 times more Iron and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Reduced Calorie Italian Salad Dressing have similar amounts of Manganese per 7 oz.
• Both Raw Valencia Oranges as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.8 times more Carbohydrate, 12.5 times more Fiber and 3.5 times more Protein than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains 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.
• Both Raw Valencia Oranges as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.