Comparing Nutrients in 7 ounces Valencia Oranges VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Valencia Oranges	Russian Salad Dressing	Recommended Dietary Allowance
Energy	3.35% 97kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	15% 4.74g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	216% 3.45g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	153% 26g	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	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	NA	48.4% 35g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	15% 0.19mg	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	2.5% 9.92μg	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	13.2% 12mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	12.8% 0.12mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	5.44% 0.13mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10% 343mg	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	150% 2248mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.63% 171g	2.07% 76.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Russian Salad Dressing:

• Raw Valencia Oranges have 3 times more Vitamin B1, 7.8 times more Vitamin B9 and 8.1 times more Vitamin C than Russian Salad Dressing.
• While Russian Salad Dressing contains 2.4 times more Vitamin A, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Russian Salad Dressing have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Valencia Oranges as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Russian Salad Dressing:

• Raw Valencia Oranges have 3.1 times more Calcium and 2.2 times more Water than Russian Salad Dressing.
• While Russian Salad Dressing contains 1.6 times more Copper, 6.7 times more Iron, 2.7 times more Manganese, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Russian Salad Dressing have similar amounts of Magnesium, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 3.6 times more Fiber and 1.5 times more Protein than Russian Salad Dressing.
• While Russian Salad Dressing contains 7.2 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 2.7 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Russian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.