Comparing Nutrients in 7 ounces Navel Oranges VS Fat-free French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Navel Oranges	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	3.35% 97kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	49% 63.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 9.3g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 11g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	0.079% 0.004mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	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	2.5% 0.058mg	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	6.52% 45.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.44% 0.16mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Fat-free French Salad Dressing per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges 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 Navel Oranges vs Fat-free French Salad Dressing:

• 7 ounces of Navel Oranges have 6.2 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 130.5 times more Vitamin B5, more Vitamin B6, 2.4 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 Navel Oranges 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 Navel Oranges vs Fat-free French Salad Dressing:

• 7 ounces of Navel Oranges have 8.6 times more Calcium, 3.7 times more Magnesium, more Phosphorus, 2 times more Potassium and 1.3 times more Water than Fat-free French Salad Dressing.
• While 7 oz of Fat-free French Salad Dressing contain 3.1 times more Copper, 4.5 times more Iron, more Selenium and 853 times more Sodium than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Selenium
• 7 ounces of Fat-free French Salad Dressing lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Fat-free French Salad Dressing lack sufficient amounts of Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Fat-free French Salad Dressing contain 2.7 times more Energy, 2.6 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Fat-free French Salad Dressing offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Fat-free French Salad Dressing provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.