Comparing Nutrients in 7 ounces Oranges with Peel VS Reduced Fat Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Oranges with Peel	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	5.17% 1.65g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	32.4% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	15.2% 20g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	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	NA	% 7.03g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	0% 0g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	1.5% 5.95μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	56.6% 8.5mg	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

	Oranges with Peel	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	14% 139mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	4.2% 0.038mg	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	20% 1.6mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	NA	2.5% 0.058mg	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	6.24% 43.7mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	118% 1768mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Reduced Fat Commercial Italian Salad Dressing per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Reduced Fat Commercial Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Reduced Fat Commercial Italian Salad Dressing:

• 7 ounces of Oranges with Peel have 8.3 times more Vitamin B1, 6.3 times more Vitamin B2, 5.3 times more Vitamin B3, more Vitamin B5, 1.7 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• 7 ounces of Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Reduced Fat Commercial Italian Salad Dressing:

• 7 ounces of Oranges with Peel have 4.7 times more Calcium, 3 times more Copper, 3.2 times more Iron, 3.5 times more Magnesium, 1.8 times more Phosphorus and 2.2 times more Potassium than Reduced Fat Commercial Italian Salad Dressing.
• While 7 oz of Reduced Fat Commercial Italian Salad Dressing contain 2.3 times more Selenium and 445.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Reduced Fat Commercial Italian Salad Dressing contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium
• 7 ounces of Reduced Fat Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Oranges with Peel as well as Reduced Fat Commercial Italian Salad Dressing lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.6 times more Carbohydrate, more Fiber and 3.3 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While 7 oz of Reduced Fat Commercial Italian Salad Dressing contain 1.6 times more Energy, 22.3 times more Fat, 23.8 times more Saturated Fat, 28.6 times more Omega 3 and 63.1 times more Omega 6 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Reduced Fat Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein