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

Macros Ratio

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

Macro Nutrients

	Fat-free French Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Energy	9.03% 262kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	19% 25g	130g per day for Men 19-50 years
Sugars	45% 32.6g	23.3% 17g	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	14% 10g	6.16% 4.47g	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	% 9.3g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 11g	% 8.5g	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	0.71% 0.4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.079% 0.004mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	12% 0.16mg	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	6.95% 27.8μg	17% 67.5μg	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	0% 0mg	130% 117mg	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	0.26% 0.04mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	8.6% 0.077mg	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	14.4% 1.15mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	0% 0mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	113% 1693mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.5% 129g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fat-free French Salad Dressing vs Navel Oranges:

• Raw Navel Oranges contain 3 times more Vitamin A, 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, more Vitamin C and 7.5 times more Vitamin E than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Fat-free French Salad Dressing vs Navel Oranges:

• Fat-free French Salad Dressing has 3.1 times more Copper, 4.5 times more Iron, more Selenium and 853 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 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.
• Both Fat-free French Salad Dressing and Raw Navel Oranges have similar amounts of Manganese per 7 oz.
• Both Fat-free French Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Fat-free French Salad Dressing has 2.7 times more Energy, 2 times more Omega 3, 2.6 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.6 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Raw Navel Oranges have similar amounts of Fiber per 7 oz.
• Both Fat-free French Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.