Comparing Nutrients in 7 ounces Oranges with Peel VS Light Mayonnaise-type Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Oranges with Peel	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	4.3% 125kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	81.7% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	58% 9.87g	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	25% 32.5g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.2g	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	23.5% 8.93g	0% 0g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	1.37% 0.018mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.2% 38.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	14% 139mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	3.3% 0.03mg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	2.1% 71.4mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	110% 1653mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Light Mayonnaise-type Salad Dressing per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Light Mayonnaise-type 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 Light Mayonnaise-type Salad Dressing:

• 7 ounces of Oranges with Peel have 10 times more Vitamin B1, 1.7 times more Vitamin B2, 125 times more Vitamin B3, 10.3 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Light Mayonnaise-type Salad Dressing.
• 7 ounces of Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Light Mayonnaise-type Salad Dressing:

• 7 ounces of Oranges with Peel have 14 times more Calcium, 3.8 times more Copper, 6.7 times more Iron, 7 times more Magnesium, 1.7 times more Phosphorus and 5.4 times more Potassium than Light Mayonnaise-type Salad Dressing.
• While 7 oz of Light Mayonnaise-type Salad Dressing contain 416.5 times more Sodium than Raw Oranges with Peel .
• 7 ounces of Light Mayonnaise-type Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Light Mayonnaise-type Salad Dressing lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have more Fiber and 2 times more Protein than Light Mayonnaise-type Salad Dressing.
• While 7 oz of Light Mayonnaise-type Salad Dressing contain 2.5 times more Energy, 33.3 times more Fat, 42.4 times more Saturated Fat, 41.2 times more Omega 3 and 113 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Light Mayonnaise-type Salad Dressing offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Light Mayonnaise-type Salad Dressing provide inadequate amounts of Fiber and Protein